stand together

WOD: Friday, 4 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:

Stone GtS

3 sets of 2-4 reps each side

(as usual, beginners practice the technique with Slam Ball or Sandbag)

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Rx WOD:

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3 rounds

4 Box Jumps 30/24”

40m Farmers Walk 32 & 24 kg / 24 & 16 kg

6 Slam Balls 23/15 kg

10m Sandbag Carry 120/80 lbs

50 Double Unders

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Scale 1:

All movements AHAP

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Scale 2:

Box Step Ups

Slam Balls (pick up)

Mountain Climbers

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Coaches Note:

WOD:

Athletes can start at different exercises in order to make better use of the equipment.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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