led by a lion​​

WOD: Monday, 7  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:

20 KB Circles around the hip (both directions)

20 KB Fig. 8 (both directions)

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Pillars

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

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Strength:

Squat Snatch 5×3 at 80% 1RM

Rest 2 mins between sets.

Beginners work with Hang Power Snatch building weight if possible

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WOD:

2 rounds for time of:
50 Push-Ups
75 Sit-ups
50 Overhead Squats, 35/25 Kg
75 Double Unders

25 minutes timecap

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Scale 1:

2 rounds for time of:
25 Push-Ups/Box or Knees
50 Sit-ups
25 Overhead Squats, 35/25 Kg
50 Mountain Climbers

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Scale 2:

2 rounds for time of:
50 secons Plank Hold (arms straight)
50 Sit-ups
25 Overhead/Front Squats, AHAP
50 Mountain Climbers

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Coaches Note:

25 min Timecap. Scale accordingly

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