wall balls

WOD: Friday, 10 October 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

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)

.

Weekly Special:

10 Scapular Push Ups

40m Contralateral Crawl

.

Pillars

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

.

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)

.

2 x 5 Kneeling Chest Pass

(p. 151)

.

Skill/Strength:

Frontline Drill 2x1min, Backline Drill 2x1min, Wrist Conditioning

.

Beginners: 4 times of 1 minute Handstand Hold (chest facing wall)

Advanced: 4 times of 1 minute Handstand Hold (2x toe drill, 2x heel drill)

.

Rx WOD:

.

Karen

150 Wall Balls 20/14 lbs

.

Scale 1:

Wall Balls AHAP

Scale 2

Goblet Squat & Press AHAP

.

Coaches Note:

WOD:

A much hated benchmark workout 😉 Suck it up!

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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