evil man

WOD: Wednesday, 2 March 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:

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)

..

Strength:

EMOM 8 Min

4 Double KB or DB dSquat Clean Thruster 20/10 Kg

.

Rx WOD:

30-25-20-15-10-5 reps for time of

KB Swings (American) 24/16 Kg

Burpee

KB SDHP 24/16 Kg

.

Scale 1:

KB Swing & SDHP 16/12 Kg

.

Scale 2:

KB Russian Swing & SDHP AHAP

.

Coaches Note:

none

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