mastered himself1

WOD: Tuesday, 26 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:

2 minutes Max Double Unders

-rest-

1 minute max Push-Ups

.

Pillars

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

.

Strength:

EMOM 10 min

Deadlift 3 reps @ 85% of 1RM

-You must NOT drop the bar, all three reps should be in a controlled manner. No bounce back allowed.

.

Rx WOD:

“Little Eva”

5 rounds for time of:
Run, 400 m
15 Kettlebell Swings (american), 32/24 Kg
15 Pull-ups



.

Scale 1:

5 rounds for time of:
200 m Run
7 Kettlebell Swings (american) 24/16 Kg
7 Pull-ups

.

Scale 2:

5 rounds for time of:
200 m Run/Row
7 Kettlebell Swings (russian) 12/8 Kg
7 Ring Rows

.

Coaches Note:

none

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