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WOD: Friday, 18 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:

EMOM 8 Min

Odd: 5 Bar Dips/Box Dips

Even: 5 Strict Toes to Bar

.

Rx WOD:

For time:
30 Wall Balls, 20/14 lbs
15 Power Snatches, 30/25 Kg
30 Wall Balls, 20/14 lbs
12 Power Snatches, 40/30 lbs
30 Wall Balls, 20/14 lbs
9 Power Snatches, 50/40 Kg

.

Scale 1:

20 WB, 10 PS, 20 WB, 8 PS, 20 WB, 6 PS

Same weight ratio as Rx

.

Scale 2:

20, 10

20, 8

20, 6

Wallball 5/3kg, Hang Power Snatch AHAP

.

Coaches Note:

None
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