ISER

WOD: Thursday, 17 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

Lat Stretch

KB Armbar Stretch

PVC Pass Throughs

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Movement Patterns

Banded Ankle Mobility

Monster Band Walk

Cook Bridge (10 each side)

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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)

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Skill:

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Front Squats, Push Press, Kipping Pull Ups

Judging ROM

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Rx WOD:

FRAN

21-15-9

Thrusters 43/30 kg

Pull Ups

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Scale 1:

Thrusters 30/20 kg

Banded Pull Ups

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Scale 2:

Goblet Squat & Press

Ring Rows

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This is a Wall of Fame Workout. Compare your performance to 28 November 2013.

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Coaches Note:

Skill:

Go through the different movements and work on improving your technique. Then pair up and get a feeling for judging correct ROM.

WOD:

Pair up and go in 2 heats. Everyone will have a judge that no-reps him for incomplete ROM.

Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. Kipping Pull Ups are ONLY allowed for men who can perform a minimum of 5 strict deadhang PUs (women-3)

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Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1900 – WOD

1800-2030 – Open Gym

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