warriors confront evil

WOD: Friday, 29  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

Squat Clean 3 reps

Build weight to a moderately heavy load.

.

Rx WOD:

3 rounds for time of:
5 Wall Wallks
15 Front Rack Lunges 40/30 kg
30 Air Squats

.

Scale 1:

3 rounds for time of:
3 Wall Wallks
12 Front Rack Lunges 40/30 kg
20 Air Squats

.

Scale 2:

3 rounds for time of:
2 Wall Wallks
10 Front Rack Lunges 20/15 kg
15 Air Squats

.

Coaches Note:

None

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