men who are not

WOD: Tuesday, 22 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:

3×4 Skin The Cat

3×4 Ice Cream Makers

 

.

Pillars

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

.

Strength:

EMOM 10 Min, building load:

3 Strict Press

5 Push Press

7 Push Jerks

.

Rx WOD:

AMRAP 14

 

10 Slam Balls 23/15 Kg

10 Wall Balls 20/14 Lbs

10 T2B

.

Scale 1:

10 Slam Balls AHAP

10 Wall Balls AHAP

10 K2E / Knee Raises

.

Scale 2:

10 Slam Balls (Pick Up)

10 Goblet Squat & Press AHAP

10 Abmat Sit Ups

.

Coaches Note:

None

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