woelfin

WOD: Wednesday, 9 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:

20 KB Circles around the hip (both directions)

20 KB Fig. 8 (both directions)

Pillars

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

..

Strength:

Sumo Deadlift

1 at 85% 1RM
1 at 87% 1RM
2 at 90% 1RM
1 at 93% 1RM
1 at 95% 1RM
1 at 97% 1RM

If you don’t have a 1rm for sumo deadlift then build to a heavy single. If you do have a 1rm follow the percentages.

.

Rx WOD:

AMRAP 14 Min

20 Wallballs 20/14 Lb

20 KB Swings (Russian) 32/24 Kg

.

Scale 1:

AMRAP 16 Min

20 Wallballs 14/10 Lb

20 KB Swings (Russian) 24/16 Kg

.

Scale 2:

KB Swing & Wallball AHAP

.

Coaches Note:

Rx+ = 36/28 Kg KB

Advertisements