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WOD: Monday, 8  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:

Core & Coordination

3 Rounds:

8 Medball Sit-Up & Throw

12 Partner Medball Russian Twist

https://www.youtube.com/watch?v=eyQithc9c7Q

.

Pillars

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

.

Strength:

Barrel Carry: 5 sets of 20m AHAP

.

WOD:

7 rounds for time of:
7 Squat Cleans, 70/50 Kg
14 Kettlebell Swings American, 24/16 Kg

.

Scale 1:


7 rounds for time of:
7 Squat Cleans, 60/40 Kg
14 Kettlebell Swings (American), 16/12 Kg

.

Scale 2:

7 rounds for time of:
7 Hang Power Clean, AHAP
14 Kettlebell Swings, AHAP

.

Coaches Note:

None

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