leave equipment

WOD: Thursday, 6 November 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:

2 x 10m Monster Band Walk

20m Contralateral Crawl

.

Pillars

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

.

Calisthenics

Pick one level of the Push Up series and try to perform 2 intermediate sets with the prescribed reps. The correct tempo is absolutely essential: 2121

Rest between sets as long as necessary (in class 90-120 sec)

Maintain full body tension, external shoulder rotation and don’t REST in the bottom position, hold it for 1 sec, just touching the ground/lacrosse ball, wall etc. lightly!

.

Strength:

.

Rear Leg Raised Single Leg Squats

 2 sets of 8 (L&R) @ 31×2

.

Rx WOD:

21-18-15-12-9

Wall Balls 20/14 lbs

KBS 32/24 kg

Double Unders

.

Scale 1

Wall Balls 14/10 lbs

KBS 24/16 kg

DU Attempts

.

Scale 2

Goblet Squat & Press AHAP

KBS AHAP

Slow High Singles

.

Coaches Note:

Strength:

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

.

Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – WOD

1700-2030 – Open Gym

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Advertisements