rest day

WOD: Friday, 28 March 2014

Warm Up:

Foam Rolling

before class

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Stretching

The basic 4, before class

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Movement Patterns

before class:

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Monster Band Walk

Squat Matrix

SLDL w/reach

Cook Bridge

.

Linear Dynamic 

Knee to Chest

Leg Cradle

Heel to Butt

High Knee Skips

High Knee Run

Heel Ups

Toy Soldiers

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Speed

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4 rounds of Suicide Sprints

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Strength:

Overhead Squats 3×5 @ 31×1

(Beginners: Front Squats 3×8 @ 31×1)

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Rx WOD:

AMRAP 20

20 Mountain Climbers, 4 count

15 Jumping Jacks, 4 count

10 Body Builders, 8 count

10 Lunge Steps

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Coaches Note:

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Strength:

Notice the tempo on the Squats (both). You begin with a 3 second decent, then you hold 1 seconds in the bottom position. The x tells you to get up as explosively as you can and at the top position you only rest 1 second before you start the next decent: 31×1

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WOD:

Mountain Climbers: Jump your foot all the way, parallel to your hand, not just half-assed!

Body Builders are 6 count Burpees with the addition of jumping your legs out and back in at the top of your push up.

Lunge Steps are done in place, alternating L&R.

If you think this is too easy, put a weight vest on for the whole WOD and do Jumping Lunges instead of Lunge Steps.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

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