Jackie

WOD: Thursday, 18 September 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:

Handstand Hold, 1 min max

Pistols 5 L, 5 R, (to box is ok, tempo 3212)

SLDL w/reach 5L, 5R

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Pillars

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

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Plyometrics

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

(p. 149)

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2 x 5 Kneeling Chest Pass

(p. 151)

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Skill:

Rowing Technique recap

then

Buddy teams

each partner does 5 x 1 minute rowing (improve your technique), buddies alternate every minute until each has completed 5 x 1 minute

.

Rx WOD:

.

Jackie

1000m Row

50 Thrusters 20/15 kg

20 Pull Ups

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Scale 1:

Goblet Squat and Press AHAP

Ring Rows

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Coaches Note:

Plyometrics:

Double Leg Hop: Move on to 3 hops in a row (multiple response) if you got the single response version from last week down.

Skill:

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.

WOD:

Watch your Thruster technique! Absolutely NO DROPPING BARS from higher than hip height unless its an emergency! Being tired doesn’t count.

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Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1930 – WOD

1530 – 2030 Open Gym

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