day after day

WOD: Tuesday, 15 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:

Scorpion Kick to Twisted Bridge 5 e/leg

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

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

.

Pillars

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

.

Strength:

Shoulder Press

EMOM 15 Min,

min 1: 5@55%

min 2: 5@60%

min 3: 5@65%

.

WOD:

AMRAP 13 min

10 Burpees

25 Double Unders

.

Scale 1:

AMRAP 13 min

10 Burpees

25 Mountain Climbers

.

Scale 2:

AMRAP 13 min

5 Burpees

15 Mountain Climbers

.

Coaches Note:

None

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