understand veterans

WOD: Tuesday, 22 December 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:

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)

.

Strength:

OH Squat 5×2 @ 85% 

Beginners Build To a Max for the day or do 3 x 5 if you have done your max recently

.

Rx WOD:

3 rounds for time  of:
10 Push-ups
15 Wall Balls, 20/14  lbs
20 Hang Power Cleans, 50/30 Kg
25 Box Jumps, 24/20 in

.

Scale 1:

Push-Ups,

Wallball AHAP

HPC 30/20 Kg

.

Scale 2:

Box Push-Ups

Goblet Squat & Press
HPC AHAP

.

Coaches Note:

none

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