plumber

WOD: Tuesday, 10 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)

.

Speed:

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

.

Sled Push

 3 x 40m, weighted.

.

Rx WOD:

.

AMRAP 8

1 Legless Rope Climb

3 Cleans @ BW

5 Burpee Box Jumps 30/24”

.

Scale 1:

1 Plank Rope Pull

3 Cleans @ 80% 1 RM

5 Burpee Box Jumps 24/20”

.

Scale 2:

Cleans AHAP

Burpee Box Step Up

.

Coaches Note:

Speed:

Push as fast as you can for 40m. Then everyone else takes a turn, then you go again. Try to increase weight each round. Correct running technique.

WOD:

Cleans can be Squat, Power or Muscle Cleans.

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1815 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

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