WOD: Wednesday, 16 April 2014
on your own before class starts
the 4 basics on your own before class starts
Monster Band Walk
Ankle (inside, outside, straight) (5 each side)
Leg Swings (ankle transverse) (10)
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
First: Barbell Lunge Walk – 2 sets of 20 Steps AHAP
Then: Barbell Yoke Walk – 4 sets of 10m AHAP
Finally: Farmers Walk 200m AHAP
Rx WOD 1:
Rx WOD 2:
3 Squat Cleans @ 80% 1 RM
AMRAP Slam Balls 9/6 kg
3 Hang Squat Cleans @ 80% 3 RM
Slam Balls 6/3 kg
5 Hang Squat Cleans AHAP
Slam Balls (Pick Up) 6/3 kg
Lunges can be done with the bar in the front rack, on the back or overhead. This is for core strength & rotational stability.
Yoke Walk can be done with the barbell in the front rack or on the back. This is for max pressure on the joints, postural integrity and rotational stability.
Farmers Walk (optional Suitcase Walk) for grip strength and muscular endurance.
Row 500 for time, then Rest 5 minutes.
Minute 1: 3 Cleans, then for the rest of the minute AMRAP Slam Balls. Ball has to be caught on rebound for a good rep (Exception: Scale 2 can pick ball up). Minute 2: rest. Minute 3, see minute 1… Yor score is the total amount of Slam Balls after 6 minutes. S2 does more reps of HPC than S1, but will obviously use less weight than S1.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
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