1984

WOD: Thursday, 10 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:

Dumbell Bench Press

4×10 @ 20/10 Kg

.

Rx WOD:

AMRAP 12 min

2,4,6,8,10,12,14,16…

Power Clean 70/50 Kg

Pistols

Continue to follow the 2 rep pattern until time is over.

.

Scale 1:

2,4,6,8,10,12,14,16…

Power Clean 60/40 Kg

Pistols/Jumping Lunges

.

Scale 2:

2,4,6,8,10,12,14,16…

Hang Power Clean AHAP

Lunges

.

Coaches Note:

None

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