center mass

WOD: Tuesday, 2 December 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:

500m Row
3 times Monkey Bars

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Pillars

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

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Calisthenics

Perform 1 set of the Leg Raise series. Add one other set of either the

Squat, Push Up or Pull Up series.

The correct tempo is absolutely essential: 2121

Don’t rest between sets.

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Strength:

Strict Press 5-3-2-1

(Beginners 3 x 5)

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Rx WOD:

3 rounds

40 One Arm KB Swings @ 16/12 kg

3 Stone GtS Med/Light

10 Renegade Rows 20/15 kg

20 Goblet Cossack Squats @ 16/12 kg

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Scale 1:

One Arm Swings @ 12/8 kg

Stone Light/Heavy Slam Ball

RR 15/10 kg

Goblet Cossack Squats @ 12/8 kg

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Scale 2:

2H KB Swings AHAP

Slam Ball/Med Ball

RR AHAP

Cossack Squats

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Coaches Note:

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Strength:

Strict Press to technical failure only! Global extension, butt on, abs on.

WOD:

KB Swings: 20 each arm, switch as often as you like

Stone: you can substitute with a sandbag, use the new dropping platforms. Feel free to move them to create more space. Stand on them while working with the stone.

Renegade Row: L+PU+R+PU = 1 rep

Cossack Squats with a KB held in front of your chest.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – WOD

1500 – 2030 Open Gym

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