lie treadmill

WOD: Friday, 5 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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Speed:

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

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Sled Push

10 x 10m, unweighted.

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Rx WOD:

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4 rounds

12 KB Clean & Jerk @ 24/16 kg

8 Toes to Bar

.

Scale 1:

KB C&J @ 16/12 kg

K2E

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Scale 2

KB C&J AHAP

Expl. Situps

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Coaches Note:

Sled:

Push as fast as you can for 10m. Then everyone else takes a turn, then you go again. No weights on the sled! Correct running technique.

WOD:

Use correct C&J technique… its not GtOH.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

0900-1300 – Open Gym

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