leader2

WOD: Thursday, 15 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:

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)

.

Strength:

Litvi Sprints

3 rounds

8 Front Squats AHAP, then immediately do 40m banded run

rest 3 minutes

.

Rx WOD:

AMRAP10

40 Double Unders

20 Wall Balls 20/14 lbs

5 Muscle Ups

.

Scale 1:

40 Mountain Climbers

Wall Balls 14/10 lbs

Banded Muscle Ups

.

Scale 2:

Goblet Squat & Press AHAP

5 Box Dips & 5 Ring Rows

.

Coaches Note:

WOD:

Scale 2 for MU is any version of Pull & Push Progression… so Pull Ups and Ring Dips are fine as well…

Classes:

0600 – WOD

1200 – BBC

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

Advertisements