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WOD: Thursday, 5 February 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:

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

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Pillars

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

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Strength:

Sadiv Deadlifts AMRAP12

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Rx WOD:

AMRAP6

8 Slamballs 15/9 kg

 8 KB Snatch 24/16 kg

.

Scale 1:

Slamballs 9/6 kg

KB Snatch 16/12 kg

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Scale 1:

Slamballs 6/3 kg (pick up)

KB Swing AHAP

.

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Coaches Note:

Snatches can be from the ground or from the Swing position. Alternate hands every ROUND.

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Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

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