tesla 1

WOD: Wednesday, 30 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

(10-20 reps each)

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

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Treadmills

(20 reps)

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

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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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Speed:

Sprint 10 x 20m

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Rx WOD:

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EMOM 12

Even:

6 Power Cleans @ 0.75 BW

Odd:

AMRAP 8ct Body Builders

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Scale 1:

Power Clean @ 0.5 BW

Burpees

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Scale 2:

Hang Power Clean AHAP

30 sec Plank Hold

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Coaches Note:

Speed:

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

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WOD:

PC – Do not drop the bar from higher than hip height! Catching the bar is part of the training and teaches you how to absorb impact. PC has to be FULLY racked on the shoulder to count. The CF Games are over and you weren’t in it. 🙂

Your score is the number of PC rounds you finished, plus your total Body Builders. If you cant finish your 6 reps in a minute, then you will do 3 reps in each remaining even minute and keep doing AMRAP BB in the odd minutes. If you only get 5 reps in round 4 then your score will be 3 + total AMRAP BB in all 6 rounds.

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Classes:

0600 – WOD

0915 WOD

1700 – WOD

1830 – WOD

1700-1930 – Open Gym

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