twice armed

WOD: Tuesday, 2 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…

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Pillars

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

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Strength:

Squat Snatch

2 @ 60%

2 @ 70%

1 @ 75%

Do it twice.

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Rx WOD:

For Time:

50 Hand Release Push-Ups

40 Pull-Ups

30 Burpees

20 V-Ups

10 Wall Walks



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Scale 1:

30 Hand Release Push-Ups

25 Pull-Ups

20 Burpees

15 V-Ups

5 Wall Walks

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Scale 2:

40 Box Push Ups

30 Ring Rows

20 Burpees

15 Standard Sit-Ups

3 Wall Walks

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Coaches Note:

none

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