chase your dreams

WOD: Thursday, 24 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:

.

Snatch Grip Deadlift w/ 3 second Pause at top

6 @ 60%,  5 @ 65%,  4 @ 70%, 3 @ 80%

5kg Increments For Beginners.

.

Rx WOD:

.

3 rounds for time  of:

10 Pull-Ups

15 Wall Balls, 20/14  lbs

20 Hang Power Cleans, 50/30 Kg

25 Box Jumps, 24/20″

.

Scale 1:

Ring-Rows,

Wallball 14/10 Lbs
HPC 40/20 Kg

Box Jumps 20/18

.

Scale 2:

Ring Rows

Box Step-Up

All movements AHAP

.

Coaches Note:

None.

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