demons are spirits

WOD: Tuesday, 19 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:

OH Squat

5×2 @ 90%

(Beginners 3×8 AHAP)

.

Rx WOD:

5 rounds for time of:
10 Strict Press 40/20 Kg
20 Bent Over Rows 40/20 kg
30 Air Squats

.

Scale 1:

Strict Press 30/15 g

Bent Rows AHAP

.

Scale 2:

Technique barbell press

Single Dumbbell Bent Rows on Bench

.

Coaches Note:

none

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