chalk

WOD: Tuesday, 7 October 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:

10 Scapular Push Ups

40m Contralateral Crawl

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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

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2 x 5 Wall Push Up

(p. 149)

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2 x 5 Kneeling Chest Pass

(p. 151)

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Strength:

Row/Pull Up/Rope Climb

Depending on your strength level perform one of the following:

3 sets of 5 Ring Rows

3 sets of 5 Pull Ups

3 Rope ascends (and descends!), arm pull only

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Rx WOD:

3 rounds

8 KB Clean & Jerk (4L/4R) @ 32/24 kg

40m Waiter Walk 32/24 kg

60 Double Unders

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Scale 1:

KB 24/16

DU Attempts

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Scale 2:

KB C&J AHAP

KB Rack Walk AHAP

Slow High Singles

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Coaches Note:

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Strength:

Use perfect form, but choose a difficulty that keeps your reps per set at a max of 5. If you can do more than 5, you need to increase the difficulty. Negative Ring Rows/Pull Ups may be performed alternatively – negative (eccentric) phase should be 8-10 seconds. Rest 3 minutes between sets.

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WOD:

You are allowed to change hands as often as you want on the C&J and the Waiter Walk. C&J can be from the ground or from the Swing, but KB has to go through the Rack position before moving it overhead, no Snatches. Rounds are uneven so you may want to split your last Waiter Walk 20/20m… or not 🙂

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – WOD

1530 – 1930 Open Gym

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