the winchester

WOD: Friday, 11 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:

.

Deadlift 5 RM

.

Rx WOD:

.

5 rounds

3 Wall Walks

40m Suicide Sprints

.

Scale 1:

Wall Walks as high as possible

.

Scale 2:

10m Inchworms

.

Coaches Note:

WOD:

Suicide Sprints on the black mats: sprint to the center (5m) and back (5m), all the way (10m),turn around and sprint to the center (5m) and back (5m) and all the way (10m) for a total of 40m

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

Advertisements