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WOD: Friday, 18 April 2014

Warm Up:

Foam Rolling

before class

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Stretching

The basic 4, before class

KB Armbar Stretch

Movement Patterns

before class

Monster Band Walk

Squat Matrix

SLDL w/reach

Cook Bridge

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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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Strength:

Sadiv Deadlifts – AMRAP 12 min

Post load and number of reps to comments.

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Scale:

If you do not know your 1 RM, use a weight that you can lift with perfect form and try for 20 – 40 reps in 12 minutes. Try to stay more towards the 20 rep range than the 40.

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Rx WOD:

Circuit – buddy teams (30/30 sec) – 2 rounds

Prowler Push 70+80 lbs Sandbag/70 kg

Goblet Squat 24/16 kg

Double Unders

Box Jumps 24/20”

KB Snatch 24/16 kg

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Scale 1:

Prowler Push 70/70 w/Partners help

Goblet Squat 16/12 kg

DU + DU Attempts

Box Jumps 20/10”

KB Snatch 16/12 kg

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Scale 2:

Bumper Plate Push AHAP

Goblet Squat 12/8 kg

Slow High Singles

Box Step Ups AHAP

KB Snatch 12/8 kg

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Coaches Note:

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Strength:

Those who have done the Sadiv Set Deadlifts before, adjust the weight according to your last score, so that you lift between 20-40 reps.

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Load a bar with 60-85% of your 1 rep max. Set a timer for 12 minutes and do as many reps as you can. You can do the sets as a single rep or as many as 3 reps. Just ensure you come to a complete stop at the bottom of the movement and each rep is done as fast as possible. Your first rep and your last rep of the 12 minutes should look the same. Concentrate on moving the bar as fast as possible with perfect form. Remember you are training something you can’t see; Motor Unit Recruitment. The greasing of the gears. The more of these units that are called upon during exercise the stronger and faster you will be. The optimal way to initiate recruitment is through lifting a heavy load as fast as possible.
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WOD:

Each partner performs 30 sec of max work effort at his station, then they switch. After one minute each buddy team moves to the next station in the circuit. The non-working athlete counts the working athletes reps and is responsible for keeping the count during the whole workout. He is also responsible for initiating the switch after 30 seconds.

Prowler is 3 points per 10m. DU are 0.5 points.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

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