weapns change 2

WOD: Wednesday, 2 July 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)

.

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

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Skill/Strength:

.

Cook Bridge, 10 L&R

SLDL w/Reach

.

Clean Grip Deadlift

5 x 4 @ 100% of your 1 RM Clean weight

.

Rx WOD:

.

4 rounds

400m Run

8 C2B Pull Ups

200 m Sandbag Carry 80/60 lbs

8 Ring Dips

.

Scale 1:

500m Row

Pull Ups

Sandbag 60/40 lbs

Parallel Bar Dips

.

Scale 2:

Ring Rows

Sandbag AHAP

Parallette/Box Dips

.

Coaches Note:

Strength:

Use your Clean grip and the same lifting technique you would use for the Clean.

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WOD:

C2B/Pull Ups – kipping allowed

Ring Dips – watch the standards: Top of shoulder below top of elbow, arms locked out at the top

.

Classes:

0600 – WOD

0915 WOD

1700 – WOD

1830 – WOD

1530-1930 – Open Gym

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