pint of sweat

WOD: Tuesday, 12 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:

600m Row

6 Walk Walks

.

Pillars

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

.

Strength:

EMOM 12 Min

4 Front Squats @ 70% of 1RM

The remainder of the minute perform plank hold.

.

Rx WOD:

3 Rounds For Time:

12 Hang Squat Clean 40/30Kg

30 Double Unders

9 Thrusters 40/30 Kg

30 Double Unders

6 Snatches 40/30 Kg

30 Double Unders



.

Scale 1:

Barbell @ 30/20 Kg, Mountain Climbers

.

Scale 2:

Technique barbell, Hang Power Clean & Front Squat, Front Squat & Push Press, Hang Power Snatch

.

Coaches Note:

none

.

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