hunger durst

WOD: Monday, 14  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:

Scorpion Kick to Twisted Bridge 5 e/leg

(https://www.youtube.com/watch?v=E_oD8okmPcQ)

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KB Single Leg Deficit Deadlift 20L/20R (moderate weight)

.

Pillars

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

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Strength:

EMOM 10 min, 3 Back Squats at 70% 1RM

From rack

Rest 2 mins between sets.

.

WOD:

4 Rounds for time:

18 Push-ups

9 Front Squats 60/35 Kg

6 Deadlifts 100/75 Kg

.

Scale 1:

4 Rounds for time:

18 Knee/Box Push-ups

9 Front Squats 40/25 Kg

6 Deadlifts 80/65 Kg

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Scale 2:

Box Push-Ups

FS and DL AHAP

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Coaches Note:

One barbell allowed

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