the edge

WOD: Monday, 21 September 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

.

Weekly Special:

2 min max Double Unders

.

Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

.

Strength:

.

Pistols 3×3 (each L&R) @ 3112

Box Pistols and negative Box Pistols are ok as well

or

5 x 10 Cossack Squats

.

WOD:

6 rounds

.

10 Box Jumps 24/20”

10 Push Press 40/30 kg

10 Slam Balls 12/9 kg

20 Double Unders

.

Scale 1:

Box Jumps 20/10”

Push Press 20/15 kg

Slam Balls AHAP

Mountain Climbers

.

Scale 2:

Box Step Ups AHAP

Strict Press 15/7 kg

Slam Balls (Pick Up)

.

Coaches Note:

.

WOD:

Nothing difficult in this WOD…efficiency and fast transitions will determine who finishes fastest. Remember: its Push Press, not Shoulder to Overhead, so Push off your Front Rack position, dont just hold the bar in front of your chest.

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

Advertisements