diplomacy 2
WOD: Thursday, 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:
.
None
Rx WOD:
.
Back squat, 1 RM
Shoulder Press, 1 RM
Deadlift, 1 RM

.

Scale 1:
Front squat, 3 RM
Push Press, 3 RM
Deadlift, 3 RM

.

Scale 2:
Front Squat, 5 RM
Push Press, 5 RM
Deadlift, 5 RM
.
Coaches Note:
Score is the total load of the three lifts.
Advertisements