monkey bar

WOD: Wednesday, 21 May 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

+ KB Armbar Stretch

.

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)

.

Pillar I

Seal Rolls

Bridge & V-Up

.

Pillar II

Back to Back Pulls

Buddy Rows

Wheel Barrel (1 full circle with alternate hands, each L&R)

Wheel Barrel (1 full circle with double hands, each L&R)

Back to Back Squat

Toe to Toe Squat

.

If an exercise is too advanced, stick with last weeks easier version.

.

Strength:

A1: Single KB Strict Press 

Beginners: 3×8 (L&R)

Advanced: 3×5 (L&R)

.

A2: Rear Leg Raised Single Leg Squats 

Beginners: 3×8 (L&R)

Advanced: 3×5 (L&R)

.

Rx WOD:

800 m Sandbag Carry 120/80 lbs

.

then

.

4 rounds 

6 Goblet Squats 32/24 kg

1 time Monkey Bars

6 American KB Swings 32/24 kg

1 time Monkey Bars

.

Scale 1:

Sandbag 80/60 lbs

KB 24/16 kg

20 m Forward Crawl & 20 m Backward Crawl

.

Scale 1:

Sandbag 60/40 lbs

Russian KB Swing AHAP

10 m Forward Crawl & 10 m Backward Crawl

.

Coaches Note:

Strength:

These are supersets. Finish your set of KB Strict Press, then move on to your set of SLSQ. SLSQ: The KB is held in the arm opposite the leg you are standing on.

WOD:

The clock for this WOD starts when you start with the 800m Sandbag Carry and stops when you are done with your 4 rounds. Save your Grip on the Carry, you will need it later for the Monkey Bars and Kettlebells.

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1530 – 1930 Open Gym

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Advertisements