haul ass

WOD: Friday, 23 May 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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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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Pillar I

Seal Rolls

Bridge & V-Up

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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

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

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Speed:

Technique (Top Speed Pillar):

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Butt to Wall Press 3-5 reps

Butt to Wall Press 3-5 reps

Butt to Wall Press 3-5 reps

Acceleration Wall Pushes

A-Walk 2x20m

A-Skip 2x20m

A-Run 2x20m

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Sprints

10 x 20m

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Rx WOD:

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

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Sled Push 70 kg (men + 80lbs Sandbag)

Double Unders

Sandbag Squat Cleans 60/40 lbs

6 count Body Builders

Lunge Walk – Plate Overhead 20/10kg

KB Snatch 24/16kg

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Scale 1:

Sled Push as buddy team

Slow High Singles

Sandbag Squat Cleans 40/20 lbs

6 count Body Builders

Lunge Walk – Plate Overhead 10/5 kg

KB Snatch 16/12kg

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Scale 2:

Bear Crawl

Air Squats

Sandbag Deadlifts AHAP

Burpees

Split Squats

KB Clean AHAP

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Coaches Note:

Speed:

Sprint 20 m from a standing start. Focus on technique not on maximum speed. Start out with 70-80% of your max speed on the first run and then increase according to how you feel and only as long as your sprinting technique stays acceptable. Slow down or stop if any muscles or joints start feeling funny… dont injure yourself because you think you have to finish all 10 sprints at full speed…

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WOD:

Sled Push scores 3 Pts, 3 DU score 1 point. Non-working team member is responsible of initiating switch after 30 sec.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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