comfort zone

WOD: Tuesday, 5 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:

OH Squat 5×2 @ 85% 

Beginners ​

15 technically good reps with low weight or barbell only.

.

Rx WOD:

5  rounds

10 Deadlifts (100/70 Kg)

15 Toes To Bar

.

Scale 1:

Deadlift (70/40 Kg)

Hanging Knee Raises/ K2E

.

Scale 2:

Deadlift AHAP/KB Deadlift/Air Squat

Explosive Sit-Ups

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Coaches Note:

none

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