served together

WOD: Wednesday, 3 February 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:

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)

..

Strength:

Barbell Bent Over Row, build to a 5RM

5×5

.

Rx WOD:

For Time:

3 Clean & Jerks, 60/40 Kg
3 Toes To Bars
6 Clean & Jerks, 60/40 Kg
6 Toes To Bars
9 Clean & Jerks, 60/40 Kg
9 Toes To Bars
12 Clean & Jerks, 60/40 Kg
12 Toes To Bars
15 Clean & Jerks, 60/40 Kg
15 Toes To Bars


.

Scale 1:

For Time:

3 Clean & Jerks, 40/30 Kg
3 Knees To Elbows
6 Clean & Jerks, 40/30 Kg
6 Knees To Elbows
9 Clean & Jerks, 40/30 Kg
9 Knees To Elbows
12 Clean & Jerks, 40/30 Kg
12 Knees To Elbows
15 Clean & Jerks, 40/30 Kg
15 Knees To Elbows

.

Scale 2:

For Time:

3 Hang Power Clean, AHAP
3 Hanging Knee Raises
6 Hang Power Clean, AHAP
6 Hanging Knee Raises
9 Hang Power Clean, AHAP
9 Knees To Elbows
12 Hang Power Clean, AHAP
12 Hanging Knee Raises
15 Hang Power Clean & Jerks, AHAP
15 Hanging Knee Raises

.

Coaches Note:

DROPPING THE BARBELL IS NOT ALLOWED

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