solitary path

WOD: Wednesday, 25 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:

Speed Ladder Drills

-Coaches Choice-

.

Pillars

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

.

Strength:

AMRAP12 – Sadiv Deadlifts

.

Rx WOD:

10 Pistols L&R

20 Ring Dips

30 Pull Ups

40 Lunge Steps

50 Air Squats

100 Double Unders

.

Scale 1:

Box Pistols

Bar Dips

Ring Rows

Mountain Climbers

.

Scale 2:

Cossack Squats

Box Dips

Box Squats

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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