best teachers

WOD: Wednesday, 20 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)

.

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)

.

Pillars

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

.

Plyometrics

5 x 3 Squat Jump (with 1s pause)
(p.122 Radcliffe: Functional Training for Athletes)
alternatively 8 x 1 Pogo Jump

.

Strength:

Deadlifts 5 RM

.

WOD:

.

5 rounds

10 Sandbag Shoulder to Squat 80/60 lbs
30 Double Unders
10 Sandbag Power Clean & Press 80/60 lbs
10 Explosive Situps

.

Scale 1:

Sandbag 60/40 lbs
Double Under Attempts

.

Scale 2:

Sandbag 40/20 lbs
Slow High Singles

.

Coaches Note:

Strength:

Find your 5 RM. Do as many sets to prepare for your 5 RM attempt as you need. Lift to technical failure only!!!

WOD:

Shoulder to Squat: Get the sandbag from the ground to your shoulder (alternate sides each rep), then squat with the sandbag on your shoulder. I recommend using the Barrel Ground to Shoulder technique, but any technique is allowed as long as it is not dangerous.

.

Classes:

0600 – WOD

0915 WOD

1700 – WOD

1830 – WOD

1700-1930 – Open Gym

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Advertisements