WOD: Friday, 22 August 2014
Foam Rolling & Basic 4 Stretching
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
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)
Seal Roll – Bridge – V-Up Complex (10 reps)
5 x 3 Squat Jump (with 1s pause)
(p.122 Radcliffe: Functional Training for Athletes)
alternatively 8 x 1 Pogo Jump
Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg (women 2,5 kg) each set.
Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1.
4 Curtis P @ 70/45kg
6 Archer Push Ups
Buy Out: Farmers Walk 100m AHAP
Curtis P @ 40/30kg
1 Arm Push Ups (3 Left, 3 Right)
4 Hang Power Clean AHAP
4 Push Press AHAP
4 Front Squats AHAP
6 Push Ups/Knee Push Ups
Curtis P: Power Clean, Lunge Step L & R, Push Press.
Archer Push Up: One arm right on the side of your body, the other arm fully extended out to the side. Switch sides every rep. Basically One arm PU on alternating sides.
1 Arm Push Ups: One Hand on your leg which is out to the side, the other hand pushes close to your body. Change sides after 3 reps.
0600 – WOD
0915 – WOD
1800 – WOD
1530-1900 – Open Gym
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