Viking Halloween

WOD: Monday, 1  February 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:

Kipping

8 minutes of working on whatever progression exercises are most useful for you.. Passive/Active Hold, Arch/Hollow swinging, Lying Hip Thrust, Lying Hollow/Superman Hold Kipping w/3 sec hold on top, Kipping, Butterfly Progressions…

Pillars

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

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Strength:

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EMOM 12 Min

4 Thrusters, build up to 85% of your 1RM

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WOD:

10 rounds of:
3 Front Squats, 80% 1RM
50 Double Unders

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Scale 1:

5 Front Squats, 70% 1RM

30 Double Unders

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Scale 2:

3 Front Squats AHAP

30 Mountain Climbers

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Coaches Note:

None

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