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WOD: Wednesday, 23 September 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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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)

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Weekly Special:

2 min max Double Unders

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Pillars

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

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Skill:

Wrist Conditioning

1 minute Frontline Drill

1 minute Backline Drill

3 x 10 Handstand w/shoulder touches

(Beginners: 4 x 1 Minute Handstand Hold)

Wall Walk up as high as you can, then alternating L&R touch your hand to your shoulder. If not strong enough touch opposite elbow or just raise your hand of the floor. Keep strict full body tension.

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Rx WOD:

AMRAP 12

Row 20 cal

20 Wall Balls 20/14#

40m Barrel Carry AHAP

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Scale 1:

Wall Balls 14/10#

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Scale 2:

Goblet Squat & Press AHAP

40m Barrel Pull AHAP

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Coaches Note:

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WOD:

Barrel Carry: Carry the heaviest barrel you can… any way you want, as long as no part of the barrel is touching the ground.

Barrel Pull: Pull the barrel, walking backwards, bottom edge of barrel is sliding on the ground.

Athletes can start at different exercises in order to have enough spots on the rowers.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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