leadership

WOD: Thursday, 28 January 2016

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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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)

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Weekly Special:

2 minutes Max Double Unders

-rest-

1 minute max Push-Ups

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Pillars

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

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Strength:

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EMOM 10 min

4/2 Strict Pull-Up

10/8 Ring Rows

Rest performing bottom of squat hold.

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Rx WOD:

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3 Rounds For Time:

60m KB Waiters Walk 24/16Kg

60m Bear Crawl

15 Wallballs 20/14 Lbs

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Scale 1:

3 Rounds For Time:

40m KB Waiters Walk 24/16 Kg

40m Bear Crawl

12 Wallballs 20/14 Lbs

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Scale 2:

3 Rounds For Time:

20m KB Waiters Walk

20m Bear Crawl

10 Wallballs 14/10 Lbs

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Coaches Note:

Alternate hands on the waiters walk. Do not drop the kettlebell, put it gently back on the ground.

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