honor

WOD: Wednesday, 7 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:

.

Front Squats 5 x 3 @ 21×2

(Beginners 3 x 5)

.

Rx WOD:

20-18-16-14-12-10-8-6-4-2

 Push Ups

2-4-6-8-10-12-14-16-18-20

 KB Swings 24/16 kg

after each round do 20 Double Unders

.

Scale 1:

Box Push Ups

KB Swing AHAP

.

Scale 2:

KB Goatbag Swing AHAP

.

Coaches Note:

.

20 PU, 2 KBS, 20 DU, 18 PU, 4 KBS, 20 DU…

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

Advertisements