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WOD: Thursday, 22 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:

Muscle Up Drills Week 1:

3-5 sets of

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

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Pillars

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

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Strength:

TGU 2 x 4

(Beginners 4 x 2)

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Rx WOD:

21 – 15 – 9

Overhead Squats 50/35 kg

Chest 2 Bar Pull Ups

.

Scale 1:

OHS AHAP

Pull Ups

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Scale 2:

Front Squats 50/35 kg (or AHAP)

Ring Rows

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Coaches Note:

WOD:

Dont drop the bar from overhead. Take breaks while you are still able to control the bar on the way down.

Only go as low on the OHS as you can do with good technique!

Classes:

0600 – WOD

1200 – BBC

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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