vest to work

WOD: Monday, 28 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:

Skin the Cat

Work on whatever progression is ok for you. If you can do it hanging from the rings then try for 3 sets of 1-5 reps.

Pillars

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

.

Strength:

.

Deadlift 5 RM

.

WOD:

Jacky

1000m Row

50 Thrusters 20/15 kg

30 Pull Ups

.

Scale 1:

Goblet Squat & Press or DB Thruster AHAP

Ring Rows

.

Coaches Note: 

none

Advertisements