heavy load

WOD: Wednesday, 16 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)

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Pillar I

Seal Rolls

Bridge & V-Up

(10-20 reps each)

.

Pillar II

Wheel Barrel (no more than 1 full circle with alternate hands, each L&R)

.

Pillar III

Butterfly Roll

Hurdler Roll Forward

Hurdler Roll Backward

(6-8 Reps each)

.

Treadmills

(6-20 reps each)

.

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

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Strength:

Shoulder + Wrist mobility

.

3 rounds keeping the same weight on the bar during the round

3 Press

3 Push Press

3 Push Jerk

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Rx WOD:

.

Row 500m

20 Pull Ups

20 8ct Body Builders

20 Box Jumps 24/20”

20 Toes to Bar

20 Wall Balls 20/14 lbs

800m Farmers Carry 40/20 kg

Row 500m

.

Scale 1:

Ring Rows

Burpees

Box Jumps 20/10”

K2E

Wall Balls 14/10 lbs

Farmers Carry 20/10 kg

.

Scale 2:

Box Step ups AHAP

Explosive Sit Ups

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Coaches Note:

Strength:

Do 3 reps of Press followed by 3 reps of Push Press, followed by 3 reps of Push Jerk without putting the bar down. You may increase or decrease the weight between rounds.

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WOD:

Start the fastest rowing athletes first. Farmers Carry means 2 plates (not just 1) in front of your torso.

Repeat for 10 minutes.

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Classes:

0600 – WOD

0915 WOD

1700 – WOD

1830 – WOD

1530-1930 – Open Gym

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