vfl mike

WOD: Friday, 13 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:

EMOM10

1 Snatch + 2 Overhead Squats

Beginners

1 Snatch Deadlift + 1 Hang Power Snatch

.

Rx WOD:

.

18-13-8

Explosive Sit Ups

Power Snatch 40/30 kg

Burpee over the Bar

.

Scale 1

Hang Power Snatch AHAP

.

Scale 2

Hang Power Clean AHAP

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

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