whos going to stop me

WOD: Thursday, 31 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:

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Stone GtS

Work up to your heaviest stone. Then use a stone one weight class below (or Slam Ball) and do:

Tabata GtS

Important: watch your form! Technical failure means no rep!

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Rx WOD:

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5 Rounds:


4 Box Jumps 24/20”

20 KB Swings 32/24 kg

8 Diamond Push Ups

10 TTB

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Scale 1:

Box Jump AHAP

KB Swing AHAP

Box Diamond Push Up

Knee Raises

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Scale 2:

Squat Jump

Goatbag Swing AHAP

Explosive Sit Ups

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Coaches Note:

Diamond Push Up: Index Finger and Thumb touch each other, forming a diamond shape. Elbows stay close to your torso.

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