what is great

WOD: Tuesday, 1 March 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)

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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:

3 Bench Press, 70%
2 Bench Press, 75%
1 Bench Press, 80%
1 Bench Press, 83%
1 Bench Press, 85%
1 Bench Press, 85%

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WOD:

3 rounds of:
10 Hang Power Snatches, 50/35 kg
20 Toes-to-bars

30 Double Unders

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Scale 1:

10 Hang Power Snatches 40/30 Kg

20 K2E

30 Over the bar Hops

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Scale 2:

Hang Power Snatch AHAP

Hanging Knee Raises

Mountain Climbers

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Coaches Note:

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