remember

WOD: Friday, 29 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:

Muscle Up Progressions

Work on: False Grip, False Grip Hang, Transition with feet on the Ground, Transition sitting on rubber band…or whatever else you think is needed

.

Rx WOD:

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AMRAP 8

4 C2B Pull Ups

8 Plate Overhead Lunges 20/10 kg

4 Body Builder 8ct.

.

Scale 1:

Pull Ups

OH Lunges 10/5 kg

Burpees

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Scale 2:

Ring Rows

Lunges

.

Coaches Note:

none

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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