deadlifts 4

WOD: Monday, 28 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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Pillars

Seal Rolls

Bridge & V-Up

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

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Strength:

10 reps Scapular Push Ups

10 reps of First Pull (from the bar)

10 reps of First Pull (from the Rings, horizontal)

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Row/Pull Up/Rope Climb

Depending on your strength level perform one of the following:

3 sets of 5 Ring Rows

3 sets of 5 Pull Ups

3 Rope ascends (and descends!), arm pull only

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Rx WOD:

SLDL w/reach

Cook Bridge

20m Squat Hops

20 Air Squats

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Double Ladder

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10-1 Deadlifts 100/70 kg

1-10 Wall Balls 20/14 lbs

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Scale 1:

Deadlifts 80/55 kg

Wall Balls 14/10 lbs

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Scale 2:

KB Deadlifts AHAP

Goblet Squat & Press AHAP

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Coaches Note:

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Strength:

Use perfect form, but choose a difficulty that keeps your reps per set at a max of 5. If you can do more than 5, you need to increase the difficulty. Negative Ring Rows/Pull Ups may be performed alternatively – negative (eccentric) phase should be 8-10 seconds. Rest 3 minutes between sets.

WOD:

Start with 10 DL, followed by 1 Wall Ball, then 9 DL and 2 WB…. finish with 1 DL and 10 WB. Technical Failure is a no-rep (rounded back, knees coming in etc.)

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1530 – 1930 Open Gym

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