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WOD: Monday, 24 November 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:

5 Wall Walks

4 x 3  “High” Box Jumps (usually 30/24″)

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Pillars

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

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Calisthenics

Perform 1 set each of the Squat, Push Up and Pull Up series.

The correct tempo is absolutely essential: 2121

Don’t rest between sets.

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Strength:

Rear Leg Raised Single Leg Squats

 2 sets of 8 (L&R) @ 31×2

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Rx WOD:

10 -1 Box Jumps 24/20”

10-1 Burpees

20 KB Swings 32/24 kg

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Scale 1:

Box Jumps 20/10”

KB Swings 24/16 kg

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Scale 2:

Box Step Ups AHAP

KB Goatbag Swings AHAP

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Coaches Note:

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Strength:

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

WOD:

10,10,20, 9,9,20,8,8,20… its 200 KB Swing in total, so choose your weight wisely…

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Barbell Club

1500 – 1930 Open Gym

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