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WOD: Tuesday, 29 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:

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.

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Pillars

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

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Strength:

Litvi Sprints

3 rounds

8 Front Squats AHAP, then immediately do 40m banded run

rest at least 3 minutes

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Rx WOD:

3-6-9-12-9-6-3

HSPU

DU x10 (30-60…)

Burpees

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Scale 1:

Wall Walks (1 WW is 3 HSPU)

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Scale 2:

(Box) Push Ups

Mountain Climbers

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Coaches Note:

none

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