expert stealth

WOD: Monday, 28 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:

5 rounds

1 Wall Walk

5 Cossack Squats (each L&R)

.

Pillars

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

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Strength:

.

Stone Ground to Shoulder

3 x 3 each L&R

.

WOD:

3 rounds Circuit 30/30

.

TTB

KB Swing 24/16 kg

Goblet Squat 24/16 kg

Sandbag Get Up 80/60 lbs

Row (cal)

.

Scale 1:

Knee Raises

KB Swing AHAP

Goblet Squat AHAP

SB Get Up AHAP

.

Scale 2:

Explosive Sit Ups

KB Goatbag Swings AHAP

Box Squats

.

Coaches Note:

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WOD:

SB Get Ups score 5 points each (up AND down)

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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