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WOD: Monday, 21 December 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:

Free Standing Handstand Hold

(If necessary team up with a partner to help you catch your balance)

Beginners: work on 4 x 1 minute Handstand Hold against the wall

Pillars

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

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Strength:

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EMOM 10 min 

3 Position Squat Clean (55/35Kg)
(1. From the ground, 2. From above the knee, 3. From the high hang)

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Beginners: Barbell Only, Technique Barbell.  May switch to 3 reps of Hang Power Clean

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WOD:

AMRAP 16 min 

12 Pull-Ups

14 KB Swings (Russian) (32/24 Kg)

16 KB Deadlifts (32/24 Kg)

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Scale 1:

Ring Rows, KB Swings & Deadlift AHAP

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Coaches Note:

none

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