in motion

WOD: Friday, 9 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:

.

Deadlift 7 x 2

(Beginners 5 RM)

.

Rx WOD:

.

Karen

150 Wall Balls 20/14 lbs

.

Scale 1:

Wall Balls AHAP

.

Scale 2:

Goblet Squat & Press AHAP

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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