fear litany

WOD: Thursday, 17 July 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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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)

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Pillar II

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

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Pillar III

Butterfly Roll

Hurdler Roll Forward

Hurdler Roll Backward

(6-8 Reps each)

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Treadmills

(6-20 reps each)

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

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Strength:

Front Squats

Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.

Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1

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Rx WOD:

Speed

Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)

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Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

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AMRAP 18

10 One-armed Push Ups (5 L, 5 R)

666m Run

15 Sandbag Clean & Jerk 80/60 lbs

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Scale 1:

One-armed Push Ups against the wall/box

Sandbag Clean & Jerk 60/40 lbs

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Scale 2:

Regular Push Up progression

800m Row

Sandbag Clean & Jerk 40/20 lbs

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Coaches Note:

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WOD:

One-armed Push Up: you can adjust the RX version by positioning one foot out to your side (easier)

666 Run: once around the block right in front of the box is about 666m

Sandbag: you can Press instead of Jerk if you want

If the weather is good, this is a great WOD for outside!

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Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1930 – WOD

1530 – 2030 Open Gym

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