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WOD: Friday, 12  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:

Every 2 minutes, for 16 minutes (8 sets):

3 Deadlifts + 1 Squat Clean

Percentages (of 1RM Clean): 60, 65,70, 75% and repeat.

Explosive and as fast as possible comming back from the bottom.

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Rx WOD:

For time:
10 Sumo Deadlift High-pulls, 40/30 Kg
1 Slamball, 23/15 kg
9 Sumo Deadlift High-pulls, 40/30 Kg
2 Ball Slams, 23/15 kg
8 Sumo Deadlift High-pulls, 40/30 Kg
3 Ball Slams, 23/15 kg
7 Sumo Deadlift High-pulls, 40/30 Kg
4 Ball Slams, 23/15 kg
6 Sumo Deadlift High-pulls, 40/30 Kg
5 Ball Slams, 23/15 kg
5 Sumo Deadlift High-pulls, 40/30 Kg
6 Ball Slams, 23/15 kg
4 Sumo Deadlift High-pulls, 40/30 Kg
7 Ball Slams, 23/15 kg
3 Sumo Deadlift High-pulls, 40/30 Kg
8 Ball Slams, 23/15 kg
2 Sumo Deadlift High-pulls, 95/65 lbs
9 Ball Slams, 23/15 kg
1 Sumo Deadlift High-pull, 40/30 Kg
10 Ball Slams, 23/15 kg

.

Scale 1:


For time:
Sumo Deadlift High-pulls, 30/25 Kg
Slamball, 15/9 kg

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Scale 2:


Kettlebell Sumo Deadlift High-pulls, AHAP
Slamball Pick-Up AHAP

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Coaches Note:

Strength:

Explosive and as fast as possible comming back from the bottom.

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