old man 3

WOD: Friday, 11 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:

Barbell Bent Over Row

6×6 70%

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Rx WOD:

21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of:

Back Squat 40/30 Kg

Weighted Box Step-Up 24/20” & 24/16Kg

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Scale 1:

18 – 15 – 12 – 9 – 6 – 3 reps for time of:

Back Squat 35/25 Kg

Box Step-Up 20/18”, 16/8 Kg

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Scale 2:

18 – 15 – 12 – 9 – 6 – 3 reps for time of:

Back Squat AHAP

Box Step-Up AHAP

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Coaches Note:

It’s a double count step-up: 21 each leg, 18 each leg and so on…
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