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WOD: Friday, 15 August 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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Weekly Special:

2 x 10 OHS (PVC or Barbell) for perfect technique, work on your sticky point

10 Scapular Shrugs

10 First Pulls (vertical)

10 First Pulls (horizontal)

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Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

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Plyometrics

8 x 1 Pogo Jump

(p.121 Radcliffe: Functional Training for Athletes)

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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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4 rounds circuit, single athletes , 30 on/30 off (seconds)

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Slam Balls 9/6 kg

Wall Balls 20/14 lbs

Toes to Bar

KB Swing 32/24 kg

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Scale 1:

Slam Balls 6/3 kg

Wall Balls 14/10 lbs

K2E

KB Swing 24/16 kg

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Scale 2:

Slam Balls 6/3 kg (Pick Up)

Goblet Squat & Press AHAP

Explosive Sit Ups

Bulgarian Goat Bag Swings AHAP

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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:

Score is your total number of reps.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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