harder smarter

WOD: Tuesday, 22 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:

.

Kipping Technique Regular/Butterfly

finish with 1 set of max Pull Ups (kipping allowed)

.

Rx WOD:

.

30-20-10

KB Swing 32/24 kg

TTB

Push Ups

.

Scale 1:

KB Swing AHAP

Knee Raises

Box Push Ups

.

Scale 2:

KB Goatbag Swing AHAP

Explosive Sit Ups

.

Coaches Note:

none

.

Classes:

0600 – WOD

1700 – WOD

1815 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

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