kkb cheeseburger

WOD: Wednesday, 14 October 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:

Scorpion to Twisted Bridge, 10 x each L&R

(you can find the video on our CrossFit Assault Youtube Channel).

Pillars

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

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Speed:

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

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Sled Push

 4 x 20m, weighted.

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Rx WOD:

EMOM10

3 Deadlifts 110/80 kg

AMRAP Slam Balls 15/9 kg

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Scale 1:

Deadlifts 70/50 kg

Slam Balls 9/6 kg

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Scale 2:

KB Deadlifts AHAP or 6 Goatbag Swings AHAP

Slam Balls 6/3 (Pick Up)

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Coaches Note:

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WOD:

Push as fast as you can for 20m. Then everyone else takes a turn, then you go again. Try to increase weight towards the end. Correct running technique.

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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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