best worst

WOD: Tuesday, 29 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:

Back Squat

EMOM 15 Min

Min 1. 5x @55%

Min 2. 5x @60%

Min 3. 5x @65%

.

Rx WOD:

AMRAP 12

8 Hang Power Clean & Jerk 50/40 Kg

8 Bar Facing Burpees

12 Wallballs 20/14 Lb

.

Scale 1:

Hang Power Clean & Jerk 40/30 Kg

Wallball 14/10 Lb

.

Scale 2:

Hang Power Clean & Press AHAP

Standard Burpee

Wallball AHAP, low target

.

Coaches Note:

None

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