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WOD: Monday, 23 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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Squat Hop – 20 m

Med Ball Lunging Twist – 10 m

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If an exercise is too advanced, stick with last weeks easier version.

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Strength/Skill:

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

Front Squat      4×5 @75-80%

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Rx WOD:

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AMRAP 12

8 Hang Power Cleans 40/30 kg

8 Slam Balls 9/6 kg

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Scale 1:

HPC 28/15 kg

Slam Balls 6/3 kg

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Scale 2:

Goblet Squats AHAP

Slam Balls AHAP (Pick Up)

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Coaches Note:

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Strength:

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:

Slam Balls have to be caught on the rebound to count as good reps except for S2 where they can be picked up from the ground.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1530-1930 – Open Gym

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