women deadlifts

WOD: Thursday, 27 March 2014

Warm Up:

Foam Rolling

on your own before class starts

.

Stretching

the 4 basics on your own before class starts

&

KB Armbar Stretch

.

Movement Patterns

Monster Band Walk

Cook Bridge (10 each side)

SLDL w/reach

Squat Matrix

.

Strength:

.

Deadlift 3RM

(Beginners 5RM)

.

Rx WOD:

AMRAP 12

5 Wall Walks + Push Up

20m Walking Lunges w/2x16kg/2x12kg KB

.

Scale 1:

5 Wall Walks AHAP + Push Up

20m Walking Lunges w/2x12kg/2x8kg KB

.

Scale 2:

5 Inch Worms + Push Up

20 Split Squats AHAP (10L/10R)

.

Coaches Note:

Strength:

3RM/5RM means touch-n-go repetitions. No pause at the bottom.

.

WOD:

Wall Walks: keep full body tension on the way up & down, finish with a PU at the end of each Wall Walk. Go up until belly touches the wall (or as high as possible).

If there are not enough KBs you can use bumper plates (carried or overhead) instead.

.

Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1900 – WOD

1800-2030 – Open Gym

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Advertisements