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WOD: Wednesday, 10 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

.

Pillars

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

..

Strength:

Deficit Deadlift 5×3 @ 75%

Stand on extra plates so that your grip on the barbell is lower than in your normal setup.

.

Rx WOD:

Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up

.

Scale 1:

Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Jack Knife Pull-up
Rest 1 min
Tabata Box Push-up
Rest 1 min
Tabata AbMat Sit-up

.

Scale 2:

Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Ring Row
Rest 1 min
Tabata Box Push-up
Rest 1 min
Tabata AbMat Sit-up

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Coaches Note:

Score is the lowest number of reps performed in each Tabata.

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