wrong tone

WOD: Friday, 8 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)
Wheel Barrel (1 full circle with alternate hands, each L&R)
10 Scapular Push Ups
10 Horizontal First Pulls
10 Vertical First Pulls

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

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Strength:

Chin Ups 3 x max reps (no more than 15 per set)
.

Rx WOD:
.

6 rounds

5 Hang Power Cleans @ 70/50 kg
10 Box Jumps 24/20”
15 Burpees
30 Double Unders
.
Scale 1:
HPC @ 50/35 kg
Box Jumps 20/10”
DU Attempts

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Scale 2:
Clean Pull (from above the knee) AHAP
20 Box Step Ups AHAP
Slow High Singles

Coaches Note:

Strength:
Chin Ups, not Pull ups 🙂 Remember the first pull! Strict, Deadhang… no kipping. If you get to 15 reps in a set you can stop and save your strength for the next set.
WOD:
Do not drop the bar from higher than hip height! Catching the bar on the way down is an important part of the exercise…its called impact absorption.
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Classes:
0600 – WOD
0915 – WOD
1800 – WOD
1530-1900 – Open Gym

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