yoda hulk

WOD: Wednesday, 11 February 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:

10x

Crawl Stance – Scorpion Kick – Twisted 1 Arm Bridge (hold 5 sec)

.

Pillars

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

.

Strength:

5×1 Rope Climbs (legless)

Progression:  5×1 Rope Pull Ups in Plank from Ground to Standing

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Rx WOD:

15-10-5

KB Snatch 24/16 kg

Ring Dips

-40m Suitcase Carry 32/24 kg after every “round”

.

Scale 1:

KB Snatch 16/12 kg

Parallette Dips

Suitcase Carry 24/16 kg

.

Scale 2:

KB Clean AHAP

Push Ups

Suitcase Carry AHAP

.

Coaches Note:

none

.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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