WOD: Thursday, 18 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)
Handstand Hold, 1 min max
Pistols 5 L, 5 R, (to box is ok, tempo 3212)
SLDL w/reach 5L, 5R
Seal Roll – Bridge – V-Up Complex (10 reps)
5 x 3 Double Leg Hops (multi response or 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
Rowing Technique recap
each partner does 5 x 1 minute rowing (improve your technique), buddies alternate every minute until each has completed 5 x 1 minute
50 Thrusters 20/15 kg
20 Pull Ups
Goblet Squat and Press AHAP
Double Leg Hop: Move on to 3 hops in a row (multiple response) if you got the single response version from last week down.
Buddies alternate. Each does one minute of rowing and uses the time to work on improving his form. Everyone needs to get a total of 5 times 1 minute.
Watch your Thruster technique! Absolutely NO DROPPING BARS from higher than hip height unless its an emergency! Being tired doesn’t count.
0600 – WOD
0915 – WOD
1700 – Weightlifting Club
1800 – WOD
1930 – WOD
1530 – 2030 Open Gym
Don’t forget to sign up for your classes!
Questions about Class Registration / Sign up? Please Click Here