real world

WOD: Monday, 11 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)

.

Weekly Special:

600m Row

6 Walk Walks

Pillars

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

.

Strength:

.

Every 90 seconds for 7 sets:

Sumo Deadlift 3 Reps @ 80% 

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WOD:

For Time:

20 Burpees

20m Sandbag carry 120/80 Lbs

40 Wallballs 20/14 Lbs

20m Sandbag Carry 120/80 Lbs

30 Box Jumps 24/20”

20m Sandbag Carry 120/80 Lbs

20 KB SDHP 24/16 Kg

20m Sandbag Carry 120/80 Lbs

10 HSPU

20m Sandbag Carry 120/80 lbs

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Scale 1:

Sandbag AHAP, Wallball 14/10 lbs, Boxjump 20/18”, Push-Ups.

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Scale 2:

Farmers Carry AHAP, KB Squat + Press, Box Step Ups, Box Push-Ups

.

Coaches Note:

None

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