bear 1

WOD: Thursday, 29 May 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

+ KB Armbar Stretch

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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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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 & Twist 3-5 reps

Butt to Wall Press & Split 3-5 reps

Acceleration Wall Pushes

A-Walk 2x20m

A-Skip 2x20m

A-Run 2x20m

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Sprints

Suicides 6 x 40m

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Strength: 

TGU 4×2 (per side)

(Beginners 2×4 per side)

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Rx WOD:

3 rounds

6 Bear Complex @ 60/40kg

50 Double Unders

Dont put the bar on the ground during the Bear Complex.

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Scale 1:

6 Bear Complex 40/30kg

25 Double Under Attempts

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Scale 2:

6 Bear Complex 20/15kg

50 Slow High Singles

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Post your time.

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Coaches Note:

Strength:

Increase weight only if you were able to complete your last set with perfect form!

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WOD:

Bear Complex is performed 6 times without dropping the bar. (Deadlift-Bent Row-Hang Power Clean-Front Squat-Push Press-Back Squat-Push Press).

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Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1530-1930 – Open Gym

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