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WOD: Thursday, 12 March 2015

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:

Do a total of 3 sets of:

False Grip Chin Up & Hang: Hang from the rings in the False Grip. Do 2 Ring Rows then hold for 5 sec. in the false grip at the lowest position possible for you. Use an angle that allows you to complete the exercise in good form.

Scap Push Ups: Full retraction/protraction of shoulder blades with locked out elbows. Use a rubber band if you can. Do 2 sets of 10 between your Chin Up sets.

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Pillars

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

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Skill:

Clean Technique 

Clean Warmup (Barbell Club)

Backhalf Drills

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Rx WOD:

Elisabeth

21-15-9

Squat Clean 60/40 kg

Ring Dips

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Scale 1:

Power Clean & Front Squat AHAP

Parallel Bar Dips (High Bars, Box, Ground)

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Scale 2:

Hang Power Clean AHAP

Box Push Ups

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Coaches Note

You have plenty of time to work on Clean technique, so try to keep good technique through all 45 Squat Cleans. Advanced athletes: catch the bar in the full Squat position if at all possible.

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Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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