Thors Day

WOD: Thursday, 4 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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Every 90 Seconds for 9 minutes:

6 Weighted Box Step-Ups @ 24/20”

Increase weight each set using Slamball or Sandbag.

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Rx WOD:

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Complete as many rounds as possible in 14 mins of:
10 Wall Balls, 20/14 lbs
5 Deadlifts, 80/60 Kgs
20 Double Unders

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Scale 1:

Complete as many rounds as possible in 14 mins of:
10 Wall Balls, 14/10 lbs
5 Deadlifts, 60/40 Kgs
20 Double Unders

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Scale 2:

Complete as many rounds as possible in 14 mins of:
10 Wall Balls, AHAP or KB Squat + Press
5 Deadlifts,AHAP
20 Mountain Climbers

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Coaches Note:

None

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