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WOD: Wednesday, 21 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:

EMOM12: 2 Hang Power Snatch + 1 OHS

.

Rx WOD:

Nasty Girls

3 rounds

50 Squats

7 Muscle Ups

10 Hang Power Cleans 61/43 kg

.

Scale 1:

Banded MU

Hang Power Clean AHAP

.

Scale 2:

Box Squats

7 Ring Rows & 7 Box Dips

KB Goatbag Swings AHAP

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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