kb swing cartoon

WOD: Tuesday, 15 April 2014

Warm Up:

Foam Rolling before class

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Stretching

The basic 4, before class

Banded Ankle

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Movement Patterns

Monster Band Walk

Scap Hold for a total of 60 seconds

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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)

A-Walk

A-Skip

A-Run

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Speed:

Sprints 10x25m (outside) Walk back between Sprints = rest time

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Rx WOD:

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20 KB Swings 24/16 kg

12 Push Ups

20 KBS – 11 PU

20 KBS – 10 PU

20 KBS – 1 PU

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Scale 1

KBS @ 16/12 kg

Knee Push Up

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Scale 2

KBS @ 12/8 kg Wall Push Up

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Coaches Note:

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Speed:

Start with 80 % of your sprint speed and increase up to 100%. Decrease speed or stop running if anything starts feeling funny. If you have an injury that prevents you from sprinting, you can Row 10 x 50m instead. Rest 30 sec between rowing sets.

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WOD:

This is programmed to be a medium KB weight. Work on pulling the KB down as fast as possible, dont just let it drop.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – Movement

1930 – WOD

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