first aid kit

WOD: Wednesday, 30 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:

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5 x 1 minute Farmers Walk

rest 1 minute between sets

use any weight you like (KB, DB, Barbell), as heavy as possible

.

Rx WOD:

6 rounds

5 TTB (strict)

40m Waiter Walk 24/16 kg

15 burpees

.

Scale 1:

Knee Raises (strict)

Waiter Walk AHAP

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Scale 2:

5 K2E (lying down, holding on to KB or Rack)

.

Coaches Note:

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none

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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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