luke carl

WOD: Friday, 23 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:

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Wrist Conditioning

1 minute Frontline Drill

1 minute Backline Drill

3 x 10 Handstand w/shoulder touches

(Beginners: 4 x 1 Minute Handstand Hold)

Wall Walk up as high as you can, then alternating L&R touch your hand to your shoulder. If not strong enough touch opposite elbow or just raise your hand of the floor. Keep strict full body tension.

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Rx WOD:

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EMOM 12

2 Man Makers 20/15 kg

AMRAP DU

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Scale 1

2 Man Makers AHAP

AMRAP Mountain Climbers

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Scale 2

Man Makers with Knee Push Ups

Half Mountain climbers (2 count)

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Coaches Note:

Half Mountain Climbers: you foot is not flat next to your hand, so every 2 reps count as 1 rep in your score.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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