those behind him

WOD: Wednesday, 16 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:

Hang Power Clean + Power Clean

1+1 6x @ 70%

Rest 90 secs between sets

.

Rx WOD:

3 Rounds For TIme:

33 Thrusters 30/20 Kg

33 Box Jumps 24/20”

.

Scale 1:

3 Rounds For TIme:

33 Thrusters 20/15 Kg

33 Box Jumps 20/18”

.

Scale 2:

3 Rounds:

20 Thrusters/20 Box Step-Ups AHAP

.

Coaches Note:

None

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