fight as if dead

WOD: Tuesday, 29 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:

5 rounds

1 Wall Walk

5 Cossack Squats (each L&R)

.

Pillars

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

.

Strength:

.

Litvi Sprints

3 rounds

8 Front Squats AHAP, then immediately do 40m banded run

rest 3 minutes

.

Rx WOD:

.

EMOM 10

5 Hang Power Snatch 40/30 kg

then AMRAP

Wall Balls 20/14 lbs

.

Scale 1:

HPSn AHAP

Wall Balls AHAP

.

Scale 2:

Hang Power Clean AHAP

Goblet Squat & Press AHAP

.

Coaches Note:

WOD:

Score is your total reps (HPSn & WB)

.

Classes:

0600 – WOD

1700 – WOD

1815 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

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