combat stance

WOD: Monday, 29  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)

.

Weekly Special:

2 Min Max Effort L-Sit Hold on paralettes

Rest 1 min

2 Min Max Effort Strict Pull-Ups/Ring Rows

Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

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Strength:

Deadlift

5 @ 55%, 5 @ 60%, 5 @ 70%

15 reps is one set, change weights as quickly as possible, repeat for 5 sets

.

WOD:

30 Squat Clean & Jerk For Time 70/50 Kg

Every Minute perform 15 Jumping Jacks

.

Scale 1:

Squat Clean & Jerk 50/35 Kg

Scale 2:

Hang Power Clean + Front Squat + S2O AHAP

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Coaches Note:

WOD:

The barbel can’t be dropped from overhead. Work with 65% of your 1RM

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