roses violets

WOD: Friday, 27 June 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

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)

.

20 m Squat Hops

.

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

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Strength:

Clean 3×3 @ 80%

Back Squat 4×5 @ 75-80%

.

Rx WOD:

5 rounds

10 KB Clean & Jerk 24/16 kg (5 L, 5 R)

5 Strict Chest to Bar Pull Ups

10m KB Waiter Lunges 24/16 kg

.

Scale 1:

KB C&J 16/12 kg

Strict Pull Ups

KB Front Rack Lunges AHAP

.

Scale 2:

KB Swing AHAP

Ring Rows AHAP

Lunge Walk

.

Coaches Note:

Strength:

High Bar Back Squats

.

WOD:

KB C&J – You can switch arms as often as you want, total is 5 L & 5 R.

Ring Rows – Pull until your hands touch your chest. No kipping.

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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