what wod

WOD: Wednesday, 15 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:

Dragon Walk 5m each direction

40m Barrel Carry

.

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)

.

Strength:

Single Leg Deadlifts 3 x 8 each leg

Use a Kettlebell as your weight, KB is held in the hand opposite to the leg you stand on. Hinge from the hip, counterbalance with your free leg, just like the SLDL w/reach.

.

Rx WOD:

Ladder

1-10 Push Ups

10-1 Pull Ups

10×10 Goblet Squats @ 12/8 kg

.

Scale 1

Knee/Wall Push Ups

Ring Rows

Air Squats

.

Coaches Note:

WOD:

1 Push Up, 10 Pull Ups, 10 SQ, 2 Push Ups, 9 Pull Ups, 10 SQ, 3 Push Ups…

.

Classes:

0600 – WOD

0915 WOD

1700 – WOD

1830 – WOD

1700-1930 – Open Gym

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