source energy

WOD: Tuesday, 1 December 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:

EMOM 12: 3 Hang Power Snatches

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Rx WOD:

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EMOM 8

6 Thrusters 40/30 kg

then AMRAP TTB

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Scale 1:

Thrusters AHAP

Knee Raises

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Scale 2:

Wall Balls or Goblet Squat & Press

Explosive Sit Ups

.

Coaches Note:

Score is total reps Thrusters & TTB.

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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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