having enemies

WOD: Thursday, 17 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:

Every 2 minutes for ten minutes:

Pause Overhead Squat

3 reps @ 60% (5 second pause at bottom)

.

Rx WOD:

.

“DT”

5 Rounds For TIme @ 70/50 Kg

12 Deadlifts

9 Hang Power Cleans

6 Jerks

.

Scale 1:

60/35 Kg

.

Scale 2:

All movements AHAP

.

Coaches Note:

None

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