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WOD: Wednesday, 22 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:

Barrel Ground to Overhead 5 x 1

(Beginners Ground to Shoulder)

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Rx WOD:

AMRAP 6

20 Double Unders

5 Deadlifts @ 1.5 BW/1.25 BW

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Buy Out: Rest 3 Minutes, then 500m Row

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Scale 1

20 DU Attempts

DL @ 1/0.75 BW

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Scale 2

20 Slow High Singles

KB DL AHAP

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Coaches Note:

Strength:

Get the barrel onto your shoulder. Then from there move it to the front and press it overhead. PP and PJ allowed. Try to get it back to the ground without dropping it. Dropping allowed if necessary, onto the drop stations.

Beginners: Ground to shoulder only. You can use a sandbag if the barrels are too heavy. With sandbags do sets of 3.

WOD:

The 500m row is as fast as possible.

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Classes:

0600 – WOD

0915 WOD

1700 – WOD

1830 – WOD

1700-1930 – Open Gym

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