deadlifts 3WOD: Tuesday, 28 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:

2 x 5 Wall Squats

1 min Handstand Hold (as high as possible)

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Pillars

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

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Strength:

Deadlift 5 RM

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Rx WOD:

Run 666 – 30-20-10 – Run 666

Slam Balls 15/9 kg

Box Jumps 24/20”

Double Unders

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Scale 1:

Row 900m

Slam Balls 9/6 kg

Box Jumps 20/10”

DU Attempts

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Scale 2:

Slam Balls AHAP (Pick Up)

Box Step Ups AHAP

Slow High Singles

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Coaches Note:

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Plyometrics:

Today, there are none…

Strength:

Find your 5 RM, technical failure only!

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WOD:

666m run is before and after the 30-20-10 Triplet and counts to the workout time!

Slam Balls are “catch on rebound” unless doing S2. DU S2 are Slow High Singles… not regular singles!!!

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – WOD

1530 – 2030 Open Gym

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