learn a lot

WOD: Monday, 19 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:

Muscle Up Drills Week 1:

3-5 sets of

2 False Grip Ring Chin Ups + 5 sec False Grip Hold

.

Pillars

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

.

Strength:

.

Rear Leg Raised Single Leg Squat

3 x 8 (L&R)

.

WOD:

6 rounds

.

3 Thrusters 60/45 kg

6 Box Jumps 30/24”

9 Knees 2 Elbow

.

Scale 1:

Thrusters 40/30 kg

Box Jumps 24/20”

Knee Raises

.

Scale 2:

Front Squat/Goblet Squat & Shoulder to Overhead AHAP

12 Box Step Ups AHAP

Explosive Sit Ups

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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