roll over

WOD: Friday, 13 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:

.

EMOM 12: 3 Power Snatches

(Beginners: Hang Power Snatches)

.

Rx WOD:

.

4 rounds

3 Bar Muscle Ups

6 Alt. Stone GtS 50/37 kg

9 Thruster 40/25 kg

.

Scale 1:

C2B Pull Ups

Alt. Stone/Sandbag GtS AHAP

Thruster AHAP

.

Scale 2:

Pull Ups/Ring Rows

Dumbbell Thruster AHAP

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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