youre crazy

WOD: Monday, 18 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:

1 x 6 Wall Squats @ 5221, for perfect technique, work on your sticky point. Make sure you position yourself somewhere where your nose will hit a wall/pillar if you hinge forward.

1 set hanging from the bar (max time, full deadhang, hands shoulder wide)

1 set Handstand Hold (belly against wall or as high as you can wall walk up)

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Pillars

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

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Plyometrics

5 x 3 Squat Jump (with 1s pause)

(p.122 Radcliffe: Functional Training for Athletes)

alternatively 8 x 1 Pogo Jump

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Rx WOD:

“Cindy”

AMRAP 20

5 Pull Ups

10 Push Ups

15 Squats

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Scale 1:

Banded Pull Ups

Ring Push Ups

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Scale 2:

Ring Rows

Wall Push Ups

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Post your time – this is a Wall of Fame workout.

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Coaches Note:

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Plyometrics:

Pogo Jump: those are single reps. Make sure that there is a complete reset to a perfect starting position between each jump.

Squat Jump: Start from a lower position (max. 90 degree knee angle), land and pause 1 second. Without resetting jump again. If you need to reset, go back to Pogo Jumps until your landing becomes good enough to do the  next jump without resetting. If its your first time doing Squat Jumps, do them with your hands behind your head.

WOD:

Save your hands. If your hands feel like they are getting close to tear, switch to strict Ring Rows! Too much chalk will increase the wear on your hands. If you scale with rubber bands, make sure you use the same band for the whole workout in order to be able to compare it with your next time.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Weightlifting Club

1530 – 1930 Open Gym

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