WOD: Monday, 23 June 2014
Foam Rolling & Basic 4 Stretching
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
Bridge & V-Up
(10-20 reps each)
Squat Hop – 20 m
Med Ball Lunging Twist – 10 m
If an exercise is too advanced, stick with last weeks easier version.
Clean Pull + Power Clean 5×2+2 @ 70-75%
Front Squat 4×5 @75-80%
8 Hang Power Cleans 40/30 kg
8 Slam Balls 9/6 kg
HPC 28/15 kg
Slam Balls 6/3 kg
Goblet Squats AHAP
Slam Balls AHAP (Pick Up)
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 %.
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.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
1530-1930 – Open Gym
Don’t forget to sign up for your classes!
Questions about Class Registration / Sign up? Please Click Here