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WOD: Friday, 10 April 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:

Burgener Warm Up

or coaches choice of similar OLY style technique drill.

 Goal: 3-5 minutes that can be done at home, geared towards beginners.

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Pillars

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

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Strength:

Front Squats

Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.

Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1.

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Rx WOD:

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“300”

25 Pull Ups

50 Deadlifts 60/40 kg

50 Push Ups

50 Box Jumps 24/20”

50 Floor Wipers 60/40 kg

50 KB Clean & Press 16/12 kg

25 Pull Ups

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Scale 1:

Banded Pull Ups

Deadlifts 40/30 kg

Box Jumps 20”/as high as possible

Floor Wipers 40/30 kg

KB Clean & Press 12/8 kg

Banded Pull Ups

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Scale 2:

10 Ring Rows

25 Deadlifts 40/30 kg

25 Box Step Ups 20”

25 Sit Ups

25 KB Swings 12/8 kg

10 Ring Rows

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Coaches Note:

WOD:

Floor Wipers: Holding the bar up over your chest (arms locked out) bring both feet from the ground up to one side and touch the plate (both feet stay together), down to the ground (legs fully extended), up to the other plate and back down to the ground – this completes one rep.

IMPORTANT: use at least one pair of bumper plates, so you can drop the bar without injuring yourself!.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1830 – Barbell Club

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