WOD: Friday, 28 November 2014

WOD: Friday, 28 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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Skill/Strength:

Frontline Drill 2x1min, Backline Drill 2x1min

 Wrist Conditioning

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Beginners: 4 times of 1 minute Handstand Hold (chest facing wall)

Advanced: 4 times of 1 minute Handstand Hold (2x toe drill, 2x heel drill)

(Beginners: Hang Power Snatch @ low weight)

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Rx WOD:

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AMRAP12

8 Hang Power Cleans 50/35 kg

40m Farmers Carry (Sandbag) 120/80 lbs

20m Overhead Plate Lunges 20/10 kg

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Scale 1:

HPC 20/15 kg

Farmers Carry AHAP

OH Plate Lunges AHAP

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Scale 2

Lunges

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Coaches Note:

WOD:

For the Farmers Carry you can use any object with an equivalent weight: Barrel, Slam Ball, Bumper Plates… the weight has to be carried in front of your chest, otherwise its not a Farmers Carry. Athletes can start at different exercises.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

0900-1300 – Open Gym

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