respect deserve

WOD: Monday, 18 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:

8 Man Makers
8 Turkish Get-Ups
(Work in increasing the weight along the week)

Pillars

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

.
Strength:
.

12 Minutes to establish a max for the day of:
Squat Clean Thruster

Dont drop the bar from overhead. Get it back down to your shoulders in a controlled fashion in order to finish the Thruster and be ready for the next one. Usually Thrusters come in multiple reps, so don’t end the movement overhead.

.
WOD:

With a cut off time of 25 minutes:

50 Burpees
— then —
50 Wall Balls, 20/14 lbs
6 Clean & Jerks, 70/50 kg
40 Wall Balls, 20/14 lbs
6 Clean & Jerks, 7070/50 kg
30 Wall Balls, 20/14 lbs
6 Clean & Jerks, 70/50 kg
20 Wall Balls, 20/14 lbs
6 Clean & Jerks, 70/50 kg
10 Wall Balls, 20/14 lbs
6 Clean & Jerks, 70/50 kg
— then —
50 Burpees

.

Dont drop the bar from overhead.

.

Scale 1:
Medball 14/10 Lbs
C&J 50/35 Kg

Scale 2:
Medball 10/5 Lbs or KB Goblet Squat + Press AHAP.
Hang Power Clean & Push Press with technique barbell or AHAP.

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Coaches Note:

Scale the WOD correctly so that you FINISH within the cut-off time!

Dont drop the bar from overhead.

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