WOD: Thursday, 3 July 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)
If an exercise is too advanced, stick with last weeks easier version.
KB Armbar Stretch
PVC Pass throughs & Rotations
Cook Bridge, 10 L&R
Snatch Pull & Power Snatch 5 x 2 + 1 @ 75% 1 RM
Push Press 4 x 4
4 Wall Walks
40 Double Unders
10m Burpee Broad Jump
Wall Walks AHAP
20 DU Attempts
40 Slow High Singles
Each Snatch Pull and each Power Snatch starts from a good setup position and from the ground. So its not a double, its two singles (1&1 Snatch Pull + 1 Power Snatch).
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 %.
Push Press – go heavy (learning zone) so that rep 4 is always a failed rep or just a barely made rep. However: technical failure rule applies, so keep your butt squeezed and keep your midline stable.
Wall Walks – From Plank Position up until your belly touches the wall and back down, no sliding down.
Burpee Broad Jump – Burpee, then from where you get up do a broad jump. Without taking steps at any time do your next burpee… until you cross the 10 m line on the opposite side. For your Burpee, your hands must touch down within a foot from your feet… no forward falling to gain distance. The jump is the only part of the movement where you are allowed to make distance.
0600 – WOD
0915 – WOD
1700 – Weightlifting Club
1800 – WOD
1900 – WOD
1530 – 2000 Open Gym
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