sniper math

WOD: Friday, 5  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:

EMOM 10 Min

Max Ring Pull-Ups

or

Max Ring Rows

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Rx WOD:

Every 1 min for 28 mins, alternating between:

Minute 1: Burpee Box Jumps 24/20” (2 pts)

Minute 2: KB Swings (American), 32/24 Kg (2 pts)

Minute 3: Abmat Sit-Ups (1 pt)

Minute 4: Rest

*Score is number of Total Points per round.

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Scale 1:


Minute 1: Burpee Box Jumps 20/18”
Minute 2: KB Swings (American), 16/12 Kg
Minute 3: Abmat Sit-Ups

Minute 4: Rest

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Scale 2:


Minute 1: Burpee Box Step-Up
Minute 2: KB Swings (Russian), 12/8 Kg
Minute 3: Abmat Sit-Ups

Minute 4: Rest

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Coaches Note:

None

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