breathe

WOD: Tuesday, 22 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

Wheel Barrel (1 full circle with alternate hands, each L&R)

Butterfly Roll

Hurdler Roll Forward/Backward

.

Speed

Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)

.

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

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Speed:

Sprint 10 x 20m

.

Rx WOD:

AMRAP 10

Kettlebell Complex @ 24/16 kg

.

Clean-Rack Squat-1 Handed Swing-C&J-Overhead Squat-

1 Handed Swing-Snatch-Overhead Squat

.

Change Hands after every Complex

.

Scale 1:

KB 16/12 kg

.

Scale 2:

KB AHAP

C&J-Rack Squat-1 Handed Swing

.

Coaches Note:

.

Speed:

Start with 70% speed and increase every run. If anything feels funny, stop running.

WOD:

Finish each complex without putting the KB down. Change hands after each complex. Concentrate on good technique.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1730 – Weightlifting Club

1930 – WOD

1530 – 1930 Open Gym

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