678

WOD: Thursday, 10 April 2014

Warm Up:

Foam Rolling

on your own before class starts

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Stretching

the 4 basics on your own before class starts

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Movement Patterns

Monster Band Walk

Cook Bridge (10 each side)

Squat Matrix

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Strength:

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Barbell Rows

 3 sets of 8 @ 3111

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Rx WOD:

AMRAP 10

6 T2B

7 STOH 60/45 kg

8 Box Jump Overs 24/20”

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Scale 1

6 K2E

7 STOH 40/30 kg

8 Box Jump Overs 20/10”

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Scale 2

6 Knee 2 Chest Situps

7 STOH AHAP

8 Box Step Overs 24/20”

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Coaches Note:

Strength:

Make sure your back stays straight and your shoulder blades stay retracted at all times. Pull the bar all the way to your belly button. Lift bar in 1 sec, old at top for 1 sec, lower for 3 sec and hold at the bottom for 1 sec. The tempo is important!

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WOD:

Jump Over Box: regular Box Jump on to the box, then get down on the other side any way you want. Box Step Overs: step on the box, get off the box on the other side.

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Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1900 – WOD

1800-2030 – Open Gym

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