WOD: Monday, 8 September 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)
2 min Deep Squat Sit (hold on to sth if you have to)
1 set hang from bar or rings, start active and switch to passive hang when you get tired (max time: 2 minutes, hands shoulder wide)
Seal Roll – Bridge – V-Up Complex (10 reps)
5 x 3 Double Leg Hops (single response hops)
(p.134 Radcliffe: Functional Training for Athletes)
alternatively 5 x 3 Knee Tuck Jump, 5 x 3 Squat Jump or 8 x 1 Pogo Jump
2 x 5 Wall Push Up
2 x 5 Kneeling Chest Pass
Butt to Wall Press
Butt to Wall Press & Twist
Butt to Wall Press & Split
(each 3-5 times)
Acceleration Wall Pushes (2×8)
A-Walk w/Rubber Band (20m)
4 rounds of Suicide Sprints
5m and back
10m (from the other end)
5m and back
Power Clean @ 75%/65% BW
Power Clean @ 65/55% BW
Hang Power Clean @ 40/30% BW
Post your time and % of BW used for the Power Cleans.
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.
Wall Push Ups: Make sure you push back immediately on contact with the wall…its plyometrics…contact time should be less than 0.1 sec (or at least you should be working on that)
Knee Tuck Jump: make sure you open the hip up all the way before pulling your knees up. Start with Single Jumps and progress to multiple Jumps with 1 sec pause in between
Athletes can use whatever percentage of BW they think they can handle, the scaling options are just that….options.
and think about scaling to a lower box.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
1830 – Weightlifting Club
1530 – 1930 Open Gym
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