what i believe in

WOD: Thursday, 3 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 10 Min

5 Strict HSPU/ 3 Wallwalks

Rest by performing lying hollow hold.

Scale as necessary

.

Rx WOD:

.

2 Rounds For Time:

50 Box Jumps 24/20”

40 Mountain Climbers

30 Dynamic Planks (from push-up position to resting elbows flat. No hip swinging)

20 Burpees

10 Deadlift 120/90 Kg

.

Scale 1:

Knee Push-Ups

Deadlift 100/70 Kg

.

Scale 2:

Box Push-Ups

30 seconds plank hold

Deadlift AHAP

.

Coaches Note:

None

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