bear 11

WOD: Friday, 12 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:

40m Contralateral Crawl

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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 and one set of the Bridge series.

The correct tempo is absolutely essential.

Don’t rest between sets.

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Strength:

10 reps Scapular Push Ups

10 reps of First Pull (from the bar)

10 reps of First Pull (from the Rings, horizontal)

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Row/Pull Up/Rope Climb

Depending on your strength level perform one of the following:

  1. 3 sets of 5 Ring Rows
  2. 3 sets of 5 Pull Ups
  3. 3 Rope ascends (and descends!), arm pull only

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Rx WOD:

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3 rounds

6 Bear Complex 40/30 kg

40 Double Unders

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Scale 1:

Bear Complex 20/15 kg

40 Slow High Singles

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Coaches Note:

Strength:

Use perfect form, but choose a difficulty that keeps your reps per set at a max of 5. If you can do more than 5, you need to increase the difficulty. Negative Ring Rows/Pull Ups may be performed alternatively – negative (eccentric) phase should be 8-10 seconds. Rest 2 minutes between sets.

WOD:

Bear Complex: Deadlift-Row-HPC-Front Squat-Push Press-Back Squat-Push Press

Dont DROP the bar. You can rest after setting the bar down.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1500-1800 – Open Gym

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