marines

WOD: Tuesday, 24 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

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

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Strength/Skill:

Snatch Balance 6 x 3 (increase weight)

Weighted Pull Ups 4 x 5

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Rx WOD:

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2 min max Double Unders

– rest 2 minutes –

2 min max Double Unders

– rest 2 minutes –

 AMRAP 7

Burpees (w/ Plate Jump)

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Scale 1:

2 min to try for max unbroken DU

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Coaches Note:

Strength:

Snatch Balance – Drop Down without driving the bar up at first. Its NOT a heaving SB.

Pull Ups – if you cant do Pull Ups yet, do 4 sets of negative Pull Ups and try to lower yourself from the highest position down in 10 seconds. 1 set is one negative Pull Up, not 5.

WOD:

Burpees – your jump will be onto a 5 kg bumper plate, full extension on the jump. You can position your plate anywhere you like (front, side etc)

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – Movement

1930 – WOD

1530-2030 – Open Gym

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