sound of IQ

WOD: Monday, 30 November 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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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)

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Weekly Special:

5 minutes of Handstand work

Depending on your level work on handstand holds, holds with shoulder taps, Toe & Heel drill, free standing or handstand walk.

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Pillars

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

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Strength:

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3 sets of max Pull Ups

(If you are able to do 15 in a set then stop and save your strength for the next set. Score is total reps.)

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Beginners: Ring Rows

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WOD:

AMRAP 4

20m OH Lunges 20/10 kg

20 KB Swings 32/24 kg

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Rest 2 minutes

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AMRAP 4

20m Push Ups

20 KB Swings 32/24 kg

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Scale 1:

OH Lunges AHAP

KB Swings AHAP

Box Push Ups

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Scale 2:

Lunges

Goatbag Swings AHAP

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Coaches Note:

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WOD:

Score is your total reps over both AMRAPs

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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