man hammer

WOD: Thursday, 7 January 2016

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:

10 m Contralateral Crawl

1 Time Through Monkey Bars

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Pillars

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

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Strength:

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EMOM 10 min 

4 Front Rack Lunges (60/40 Kg)

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Rx WOD:

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A CONTINOUS CLOCK WILL BEEP AT THE BEGINNING OF EACH MINUTE, THE ATHLETE WILL STOP & COMPLETE 4 BURPEES EACH MINUTE UNTIL ALL FIVE BARBELL SKILLS ARE FINISHED:

20 Thrusters 40/25 Kg
20 Sumo Deadlift High-pulls 40/25 Kg
20 Push Jerks 40/25 Kg
20 Overhead Squats 40/25 Kg
20 Front Squats 40/25 Kg

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Scale 1:

All Movements AHAP

Scale 2:

Scale all movements with a KB or a technique barbell.

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Coaches Note:

You can choose to change the weight for each movement.

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