great men

WOD: Monday, 5 October 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:

3 rounds

1 minute Hanging (switch grip from supinated to mixed to pronated to mixed every 15 seconds)

Rest 1 minute

.

Pillars

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

.

Strength:

.

TGU 4 x 2 each L&R

(Beginners 2 x 4)

.

WOD:

5 rounds

.

3 x each Press, Push Press, Push Jerk @ 50/35 kg

6 Front Squats @ 50/35 kg

9 Pull Ups

.

Scale 1:

Barbell AHAP

Ring Rows

.

Scale 2:

only Press & Push Press AHAP

Goblet Squats AHAP

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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