pen sword

WOD: Monday, 9 November 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:

Cook Bride 10 L&R

Monster Band Walk 10m L&R

10 Cossack Squats L&R (or other Pistol Progression)

then

2 min Double Unders (no scaling to Mountain Climbers…try it)

.

Pillars

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

.

Strength:

.

Deadlift 8 x 1

(Beginners go as heavy as you can for 8×1)

.

WOD:

3 rounds

30 Wall Balls 20/14 lbs

50 Double Unders

100 Jumping Jacks

.

Scale 1

Wall Balls AHAP

Mountain Climbers

.

Scale 2

Goblet Squat & Press AHAP

.

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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