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WOD: Thursday, 12 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:

Barrel GtOH

5 sets of 1 L&R

if you are doing sets with a “Clean” technique, do 2 reps up the front instead of 1 L&R. Try to increase weight every set, start with the lightest barrel. Beginners may use sandbags instead.

.

Rx WOD:

3 rounds

50 KB Swing 24/16 kg

20m Single KB Rack Lunges 24/16 kg

20 Shoulder to Overhead 24/16 kg

.

Scale 1:

KB AHAP

.

Scale 2:

Goatbag Swings AHAP

Lunge Steps

.

Coaches Note:

none

.

Classes:

0600 – WOD

1200 – BBC

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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