what hurt you

WOD: Wednesday, 30  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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Pillars

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

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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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Strength:

3 sets of max Chin Ups

If you are able to do 15 in a set, stop at 15.

rest 3 minutes between sets

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Rx WOD:

21-15-9

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Curtis-P 40/30 kg

Slam Balls 23/15

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Scale 1:

AHAP

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Scale 2:

Slam Ball (Pick Up)

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Coaches Note:

Curtis-P: Power Clean, Lunge L, Lunge R, Push Press

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