warriors stand
WOD: Friday, 18  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:
Barbell bent over row
4×10 @ 70%
.
Rx WOD:
5 rounds for time of:
2 Strict HSPU
4 Strict Pull-Ups
6 Hang Squat Cleans, 60/40 Kg
.
Scale 1:
5 rounds for time of:
4 Wall walks
8 Jack Knife Pull-Ups
6 Hang Squat Cleans, 40/30 Kg

.

Scale 2:
5 rounds for time of:
8 Push-Ups/Box
12 Ring Rows
6 Hang Power Cleans, AHAP

.

Coaches Note:
None
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