beer pong real

WOD: Thursday, 14 January 2016

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:

600m Row

6 Walk Walks

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Pillars

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

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Strength:

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OH Squat

4×3 @ 87%

Beginners, put some weight and do 4x ME **Technically perfect reps.

.

Rx WOD:

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3 Rounds For Time:

10 Renegade Row 15/10 Kg

15 Burpee Box Jump Over 24/20”

20 Slamballs 15/9 Kg

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Scale 1:

Renegade Row 10/5 Kg, Burpee Step Up Over, Slamball 9kg

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Scale 2:

Renegade row unweighted, from knees.

Burpee Step-Ups

Slamball Pick-up

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Coaches Note:

none

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