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WOD: Tuesday, 9 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:

Core & Coordination

3 Rounds:

8 Medball Sit-Up & Throw

12 Partner Medball Russian Twist

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Pillars

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

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Strength:

EMOM 7 Min

1 push press + 1 push jerk + 1 split jerk

@ 70% Of your 1RM Push Press

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Rx WOD:

4 rounds for time of:
27 Box Jumps, 24/20”
20 Burpees
11 Thrusters, 50/35 Kg



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Scale 1:

4 rounds:
27 Box Jumps, 24/20”
20 Burpees
11 Thrusters, 40/30 Kg

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Scale 2:

3 rounds for time of:
27 Box Jumps/Step Ups 20/18”
20 Burpees
11 Thrusters, AHAP Kg

.

Coaches Note:

none

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