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WOD: Tuesday, 26 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:

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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Strength:

Deadlift 5 RM

(Beginners 3 x 5)

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Rx WOD:

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EMOM 5

5 Power Snatch (65% of 1 RM Snatch)

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EMOM 5

5 OHS (65% of 1 RM Snatch)

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EMOM 5

5 Squat Snatch (65% of 1 RM Snatch)

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Scale 1:

All moves AHAP

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Scale 2:

5 Power Clean AHAP

5 Front Squat AHAP

5 x 1 Power Clean + 1 Front Squat AHAP

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Coaches Note:

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Dont drop the bar unless you miss the lift!

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Classes:

0600 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

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