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WOD: Tuesday, 8 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:

500m Row, choose between max effort or technique training.

Max effort athletes go first, so they have some recovery time before the Strength/Skill part.

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Pillars

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

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Strength:

TGU 4×2

(Beginners 2×4)

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Rx WOD:

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Cindy

AMRAP 20

5 Pull Ups

10 Push Ups

15 Squats

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Scale 1:

Ring Rows

Box Push Ups

Box Squats

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Coaches Note:

If someone gets 3 times no repped during a WOD with only the coach “judging” his time isnt eligible for the leaderboard anymore, since you can assume there were many no-reps that the coach missed.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1815 – Yoga

1815 – Strength & Conditioning

1930 – On Ramp

Don’t forget to sign up for your classes!

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