look sharp
WOD: Monday, 15  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 Concentration

30 seconds each exercise with 10 seconds rest in between:
Knee and High-Heel Plank
Scissor Plank
Knee to elbow plank
Dynamic Plank

https://www.facebook.com/oliver.wells.90/videos/vb.664596527/10153949647721528/?type=2&theater

.

Pillars
Seal Roll – Bridge – V-Up Complex (10 reps)
.
Strength:

EMOM 7 min

3 Strict HSPU or
3 Negative HSPU or
10 sec Handstand Hold
.
WOD:
21-15-9-6 reps, for time of:
Deadlift, 100/70 Kg
Thruster, 42.5/35 Kg
.
Scale 1:
Deadlift, 80/60 Kg
Thruster, 35/20 Kg

.

Scale 2:
21-15-9 reps:
Deadlift, AHAP
Thruster, AHAP
.
Coaches Note:
Only one barbell is  allowed.
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