only missing person

WOD: Tuesday, 17 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

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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Strength/Skill:

Cook Bridge, 10 L&R

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Clean Pull + Power Clean 5×2+2 @ 70-75%

Front Squat 4×5 @70-75%

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Rx WOD:

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6 rounds

10 alternate KB Dead Snatches @ 24/16 kg

30 Double Unders

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Scale 1:

KB 16/12 kg

15 DU attempts

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Scale 2:

KB alt. Dead Clean AHAP

15 Slow High Singles

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Coaches Note:

Strength/Skill:

Each Clean Pull and each Power Clean starts from a good setup position and from the ground. So its not a double, its two singles (1&1 Clean Pull + 1&1 Power Clean).

Weight is 70-75% of 1 RM (PC + FS) Beginners who have not done the first part of the Oly cycle will start all lifts above the knee and use less %.

WOD:

Use the same good technique for your KB Snatches (or Cleans) from the ground that you just did in the Strength/Skill part. Dont get sloppy just because its for time!

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – Movement

1930 -WOD

1530-2030 – Open Gym

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