inside us

WOD: Thursday, 31 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:

.

EMOM 10 Min

3 Push Press @ 85%

Rx WOD:

.

5 Rounds For Time

10 Push-Ups

20 Air Squats

30 Slam Balls 15/9 Kg

40 Double Unders

.

Scale 1:

Knee Push-Ups

Slamball 9/6 Kg

Mountain Climbers

.

Scale 2:

Box Push-Ups

Slamball Pick-Up

Mountain Climbers

.

Coaches Note:

None.

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