act like sheep

WOD: Wednesday, 30  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:

10 Rounds

10 Seconds Of Work Followed by 20 seconds of rest:

Handstand Hold

Rest 2 Min

10 Rounds

10 Seconds Of Work Followed by 20 seconds of rest:

L-Sit Hold

.

Rx WOD:

.

With a 12:00 Min Time cap

“Isabel”

30 Snatches for time at 60/40 Kg

.

Scale 1:

30 Snatches at 65% of 1RM

.

Scale 2:

30 Hang Power Snatches AHAP

.

Coaches Note:

No dropping from overhead.
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