strike down

WOD: Wednesday, 9 December 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

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)

.

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.

.

Pillars

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

.

Strength:

Skin the Cat

3 sets of 1-5 reps

.

Rx WOD:

AMRAP 8

8 Hang Power Cleans 50/35 kg

8 Walking Waiter Lunges 24/16 kg

.

Scale 1:

Hang Pow Cl AHAP

Walking Waiter Lunges AHAP

.

Scale 2:

KB Goatbag Swings AHAP

OH Walking Lunges AHAP

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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