all sex

WOD: Friday, 6 June 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

(10-20 reps each)

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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 10-20

A-Walk 2x20m

A-Skip 2x20m

A-Run 2x20m

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Sprints

6×40 m

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Strength:

Rear Leg Elevated Single Leg Squats

2×8 (each L&R) @ 32X2

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Rx WOD:

AMRAP 6

12 KB Swings 24/16 kg

6 8count Bodybuilders

10 m Crawl

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Scale 1:

KB Swings 16/12 kg

Burpees

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Scale 2:

KB Swings AHAP

10m Duck Walk

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Coaches Note:

Strength:

Hold weight on the side where the leg is supported by the bench. Watch the tempo and that the torso remains upright during the whole movement!

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WOD:

Set up the class so that half are on the left and half on the right, so that they can crawl 5 m then return back to their KB.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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