rules
WOD: Tuesday, 16 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
.
Pillars
Seal Roll – Bridge – V-Up Complex (10 reps)
.
Strength:
EMOM 12 Min
Complex 3 Push Press + 4 Front Squats
@ 75% of Push Press 1RM
.
Rx WOD:
AMReps in 14 mins:
2 Wallballs, 30/20 lbs
2 Box Jump Overs, 24/20 in
4 Wallballs, 30/20 lbs
4 Box Jump Overs, 24/20 in
6 Wallballs, 30/20 lbs
6 Box Jump Overs, 24/20 in
And so on…
.
Scale 1:
Wallball 20/14 lbs
Box Jump 20/18 in
.
Scale 2:
Wallball AHAP
Box Step Over
.
Coaches Note:
none
Advertisements