slowest person

WOD: Monday, 4 August 2014

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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:

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Strict Press

5 x 3

(Beginners 3 x 5)

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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 14

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Sprint 100m
14 KB Snatches 24/16 kg
Sprint 100m
14 Push Ups

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Scale 1:

KB 16/12 kg

Box Push Ups

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Scale 2:

Row 120m

KB Cleans AHAP

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Coaches Note:

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Strength:

Make sure you squeeze your butt at all times during your set.

WOD:

This WOD can be performed outside šŸ˜‰

Use the little wall to scale down to box (wall) push ups. Revisit KB Snatch technique before the workout.

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Classes:

0600 – WOD

0915 ā€“ WOD

1700 – WOD

1830 – WOD

1830 – Weightlifting Club

1530 – 1930 Open Gym

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