angry and puiet

WOD: Monday, 4 January 2016

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:

10 m Contralateral Crawl

1 Time Through Monkey Bars

.

Pillars

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

.

Strength:

.

Every 3 minutes for 12 min:

12 Barbell Bent Over Row (30/20 Kg)

.

Beginners: Barbell Only, Technique Barbell.

.

WOD:

Run, 400 m
25 Pull-ups
50 Push-ups
100 Air Squats
Run, 400 m

.

Scale 1:

Ring Rows, Box/Knee Push-Up

.

Scale 2: 

Row 400m

Ring Rows

Box Push-Ups

Box Squats

.

Coaches Note: 

none

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