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WOD: Wednesday, 20 May 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:

20 KB Circles around the hip (both directions)

20 KB Fig. 8 (both directions)

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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:

2 rounds – AMRAP5

14 Deadlifts 50/30 kg

7 Double KB Push Press 24/16 kg

-2 min Rest between the rounds-

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Scale 1:

Deadlifts AHAP

KB Push Press AHAP

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Scale 2:

KB Goatbag Swing AHAP

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Coaches Note:

Dont drop the bar!

Your score is the combined rep score of both 5 min AMRAPs.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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