not easier but stronger

WOD: Friday, 30 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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If an exercise is too advanced, stick with last weeks easier version.

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Strength:

3 rounds keeping the same weight on the bar during the round

3 Press

3 Push Press

3 Push Jerk

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Rx WOD:

CrossFit Disco

For time

10,9,8,7,6,5,4,3,2,1

Power Clean @ 75%/65% BW

Pull Ups

.

Scale 1:

Power Clean @ 65/55% BW

Pull Ups

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Scale 2:

Hang Power Clean @ 40/30% BW

Ring Rows

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Post your time and % of BW used for the Power Cleans.

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Coaches Note:

Strength:

Do 3 reps of Press followed by 3 reps of Push Press, followed by 3 reps of Push Jerk without putting the bar down. You may increase or decrease the weight between rounds.

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WOD:

Athletes can use whatever percentage of BW they think they can handle, the scaling options are just that….options.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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