master pvc

WOD: Thursday, 24 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:

Deadlift 5 RM

.

Rx WOD:

Circuit – buddy teams (30/30 sec) – 3 rounds

.

Double Unders

Sandbag Squat Cleans 60/40 lbs

8 count Body Builders

Lunge Walk – Plate Overhead 20/10kg

KB Thruster 16/12 kg

.

Scale 1:

Mountain Climbers

Sandbag Squat Cleans 40/20 lbs

8 ct. BB from Knees

Lunge Walk – Plate Overhead 10/5 kg

KB Thruster 12/8 kg

.

Scale 2:

Sandbag Deadlifts AHAP

Burpees

Lunges

Goblet Squat & Press AHAP

.

Coaches Note:

WOD:

DU 3 for 1 point

.

Classes:

0600 – WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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