lubricants

WOD: Thursday, 7 August 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

(10-20 reps each)

.

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)

.

Speed:

Sprint 10 x 20m

.

Rx WOD:

.

21-15-9

Unilateral KB Thruster 24/16 kg

Slam Ball 9/6 kg

.

Scale 1:

KB Thruster 16/12 kg

Slam Ball 6/3 kg

.

Scale 2:

Goblet Squat & Press AHAP

Slam Ball (Pick Up) AHAP

.

Coaches Note:

Speed:

Work on your standing start. If you need to slow down in the later rounds, you can scale down by doing 20m A-Skips.

WOD:

Good Front Rack on the KB Thrusters! Full ROM!

.

Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1930 – WOD

1530 – 2030 Open Gym

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Advertisements