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WOD: Monday, 20 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:

False Grip Hang 3 x 20 sec (or max time)

10 Scapular Push Ups (w/band)

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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:

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Rear Leg Raised Single Leg Squats

 2 sets of 8 (L&R) @ 31×2

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Rx WOD:

(Felix’s choice – member of the month)

21-18-15-12-9-6-3

(every round starts with 30 Double Unders)

Wall Balls 20/14 lbs

KB Swings 24/16 kg

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Scale 1:

(30 DU Attempts)

Wall Balls 14/10 lbs

KB Swing 16/12 kg

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Scale 2:

(30 Slow High Singles)

Goblet Squat & Press AHAP

KB Swing AHAP

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Coaches Note:

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Weekly Special:

False Grip Hang: Hang from the Rack or the rings in the False Grip. Try to hold for 20 sec. You may support your weight if you cant hold your full weight.

Scap Push Ups: Full retraction/protraction of shoulder blades with locked out elbows.

Strength:

Watch the prescribed tempo: 3 seconds down means 3 seconds, not as fast as you can count in your head to 3.

WOD:

Every Round is 30 DUs and then the rounds have 21-18-15-12-9-6-3 Wall Balls and RKBS so 30-21-21 // 30-18-18 // 30-15-15, etc.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Barbell Club

1530 – 1930 Open Gym

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