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WOD: Tuesday, 8 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)

.

Pillars

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

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Strength:

EMOM 10 min

5 Hang Power Cleans, 70% 1RM

Use percentage of your 1RM Clean & Jerk

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WOD:

10 rounds for time of:
11 Pull-ups
22 Push Press, 35/25 Kg

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Scale 1:

 

8 rounds for time of:
8 Pull-ups
16 Push Press, 35/25 Kg

.

Scale 2:

6 rounds for time of:
6 Pull-ups/Ring Rows
12 Push Press 20/15 Kg

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Coaches Note:

25  minutes Timecap. Scale accordingly

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