squats knees

WOD: Friday, 4 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)

.

20 m Squat Hops

.

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

.

Strength:

KB Armbar Stretch

PVC Pass throughs & Rotations

Cook Bridge, 10 L&R

.

Snatch 3×3 @ 80%

Back Squat 4×5 @ 80-85%

.

Rx WOD:

15-12-9-6-3

Overhead Squats 40/25 kg

Box Jumps 24/20”

.

Scale 1:

OHS 18/7 kg

Box Jumps 20/10”

.

Scale 2:

Goblet Squats AHAP

Box Step Ups AHAP

.

Coaches Note:

Strength:

High Bar Back Squats

.

WOD:

Dont drop the bar unless you miss the lift!

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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