seriously wrong

WOD: Tuesday, 17 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:

30 sec Sledgehammer Strikes one side

Rest

30 sec Sledgehammer Strikes other side

Do your 30 sec of strikes, then rest until everyone else is done with their first round. Then switch hands and do another 30 sec of strikes. Work on good form, but try to go as hard and fast as you can.

.

Pillars

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

.

Strength:

Skin the Cat

3 sets of 1-5 reps

.

Rx WOD:

.

3 rounds

10 KB Swings Right

5 Clean & Press Right

10 KB Rack Squats Right

5 Snatches Right

10 KB Swings Left

5 Clean & Press Left

10 KB Rack Squats Left

5 Snatches Left

Weight: 24/16 kg

.

Scale 1:

KB AHAP

.

Coaches Note:

none

.

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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