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WOD: Thursday, 26 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)

.

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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Skill/Strength: 

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Cook Bridge, 10 L&R

Single Leg Deadlift w/reach, 5 L&R

.

Snatch Grip Deadlifts 

5×4

 at 100% of your 1 RM Snatch weight

.

Rx WOD:

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500m Row

10 Toes to Bar

30 Wall Balls 20/14#

50 KB Swings 24/16 kg

30 Double Unders

10 Toes to Bar

800m Run

.

Scale 1:

Knees to Elbow

Wall Balls 14/10 lbs

KBS 16/12 kg

DU attempts

.

Scale 2:

Explosive Sit Ups

Goblet Squat & Press AHAP

KB Deadlifts AHAP

Slow High Singles

100m Row

.

Coaches Note:

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Strength:

Use the same technique for the Deadlift as you would for the first and second pull of your Snatch (Grip, Scoop) with 100% of your 1 RM Snatch weight.

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WOD:

The 800m Run is out the front door and turn right, follow the road all the way to the construction site, then return.

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Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1900 – WOD

1530-2030 – Open Gym

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