slit throats

WOD: Wednesday, 13 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 10 min

3 Strict Toes To Bar

(Strict Hanging Leg Raises x5, Strict Hanging Knee Raises x7)

.

Rx WOD:

“The Chief”

For 5 Cycles:

AMRAP 3 Min

3 Power Cleans 60/40 Kg

6 Push-Ups

9 Air Squats

.

Rest 1 min Between each cycle

For each cycle restart the amrap.

.

Scale 1:

Power Clean 40/20 Kg

Scale 2:

Hang Power Clean, box push-ups.

Coaches Note:

none

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