hot barrel

WOD: Thursday, 8 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:

EMOM 12

3 Hang Power Snatches

.

Rx WOD:

8 rounds

.

5 Deadlifts 80/55 kg

5 K2E

5 Ring Dips

.

Scale 1:

Deadlift AHAP

Knee Raises

Bar Dips

.

Scale 2:

KB Goatbag Swing AHAP

Explosive Sit Ups

Box Dips

.

Coaches Note:

none

Classes:

0600 – WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

Advertisements