sight picture

WOD: Friday, 8  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 2 min for 10 min 

2 Position Squat Clean (1+1) @ 75%

Start the first rep from the mid hang, second rep from the ground.

Beginners are to practice form at a light weight.

.

Rx WOD:

2 Rounds For Time

50 Jumping Squats

40 Clapping Push-Ups

30 Jumping Lunges

20 Strict Pull-Ups

10 V-Ups

.

Scale 1:

2 Rounds :

50 Air Squats

40 Puh-Ups

30 Walking Lunges

20 Ring Rows

10 Hollow Rocks

.

Scale 2:

2 Rds :

50 Box Squats

40 Box Push-Ups

30 Lunges

20 Ring Rows

10 Lying Leg Raises

.

Coaches Note:

Only well trained athletes should attempt the jumping squats and jumping lunges because of their eccentric part and high volume. If you haven’t trained them regularly, you will be really sore the next days !

Advertisements