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WOD: Wednesday, 2 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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Speed:

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

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Sled Push

 2 x 60m, with Body Weight.

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Rx WOD:

5 rounds Circuit 30/30

Sledge Hammers

KB Snatch 16/12 kg

Wall Balls 20/14 lbs

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Scale 1:

KB Snatch AHAP

Wall Balls AHAP

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Scale 2:

KB Clean & Press AHAP

Goblet Squat & Press AHAP

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Coaches Note:

Speed:

Push as fast as you can for 60m. Then everyone else takes a turn, then you go again.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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