warrior 4

WOD: Wednesday, 20 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:

EMOM 12 Min

4 Sumo Deadlift High-Pull 50/30 Kg

The remainder of the minute perform Flutter Kicks.

 

(https://www.youtube.com/watch?v=o20fHvlyREg)  

.

 

Rx WOD:

3 rounds for time of:
50 Double Unders
40 Sit-ups
30 Box Jumps 24/20”
20 Pull-ups

.

Scale 1:

Mountain Climbers

Explosive Sit-Ups

Box 20/18”

Ring Rows

.

Scale 2:

Mountain Climbers

Sit-Up

Box Step Up

Ring row

.

Coaches Note:

none

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