not qualified

WOD: Thursday, 11 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

.

Pillars

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

.

Strength:

.

1) EMOM 5 Min x 3 Chin Up

2) EMOM 5 Min x 4 Strict Ring Dip/Box Dip/Static Dip

.

Rx WOD:

.

50 Double Unders
10 Power Snatch 42.5/30 Kg
40 Double Unders
8 Power Snatch 42.5/30 Kg
30 Double Unders
6 Power Snatch 42.5/30 Kg
20 Double Unders
4 Power Snatch 42.5/30 Kg
10 Double Unders
2 Power Snatch 42.5/30 Kg

.

Scale 1:

50 Over the bar Hops
10 Power Snatch 35/25 Kg
40 Over the bar Hops
8 Power Snatch 35/25 Kg
30 Over the bar Hops
6 Power Snatch 35/25 Kg
20 Over the bar Hops
4 Power Snatch 35/25 Kg
10 Over the bar Hops
2 Power Snatch 35/25 Kg

.

Scale 2:

50 Mountain Climbers
10 Hang Power Snatch AHAP
40 Mountain Climbers
8 Hang Power Snatch AHAP
30 Mountain Climbers
6 Hang Power Snatch AHAP
20 Mountain Climbers
4 Hang Power Snatch AHAP
10 Mountain Climbers
2 Hang Power Snatch AHAP

.

Coaches Note:

None

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