extinction survival

WOD: Monday, 28 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:

2x 20m Sled Push  AHAP

.

Pillars

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

.

Strength:

.

With a running clock…

Squat Snatch

2X1@80%, 2X1@85%, 2X1@90%, 2X1@95% – rest exactly 90 sec

.

.

WOD:

5 rounds of:

8 Thrusters 40/30 Kg

8 Box Jump Overs 24/20″

4 Strict Pull-Ups

Rest 1:00 after each round

.

Scale 1:

Thruster 30/15 Kg

Box Jump Over 20/14”

Banded Strict Pull-Up

.

Scale 2:

Thruster (Technique bar)

Box Step Over

Ring Row

.

Coaches Note:

none

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