militia

WOD: Friday, 4 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:

Turkish Get-Up (1 left, 1 right)

2 @ 16 kg

2 @ 20 kg

2 @ 24 kg

2 @ 28 kg

Repeat this cycle 3 times

.

Rx WOD:

AMRAP 15 min

8 Shoulder to Overhead 60/40 Kg

16 Slamballs 15/9 Kg

.

Scale 1:

S2O 40/30 Kg

Slam Ball 9/6 kg

.

Scale 2:

S2O AHAP

Slamball pick-up

.

Coaches Note:

None

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