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WOD: Thursday, 12 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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Pillars

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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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Skill/Strength:

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Cook Bridge, 10 L&R

Single Leg Deadlift w/reach, 5 L&R

.

Snatch Grip Deadlifts 5×4

with 100% of your 1 RM Snatch weight

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Rx WOD:

.

Karen

150 Wall Balls 20/14 lbs

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Scale 1:

Wall Balls 14/10 lbs

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Scale 2:

75 Goblet Squat & Press AHAP

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Coaches Note:

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Strength:

Use your 1 RM Snatch weight. If you don’t know your 1 RM Snatch, take a guess 😉

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WOD:

If you think that you can make it onto the Wall of Fame today, please let your coach know before you start, so he can check you for full range of motion. Coaches, please make sure EVERYONE goes low enough on the squat part 🙂

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Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1900 – WOD

1530-2030 – Open Gym

Don’t forget to sign up for your classes!

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