wild air

WOD: Monday, 8 June 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

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)

.

Weekly Special:

5-10 minutes of Speed Ladder Drills (coaches choice)

.

Pillars

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

.

Strength:

Close Grip Bench Press 3 x 5

followed immediately by

3 Plyometric Push Ups

These have to be scaled to Box or Wall Push Ups if you cant be explosive on regular Push Ups. The goal is SPEED, not strength on these.

.

Rx WOD:

21-15-9

Hang Power Clean 60/35 kg

Toes to Bar

.

Scale 1:

HPCl 40/25 kg

Knee Raises

.

Scale 2:

HPCl 20/15 kg

Explosive Sit Ups

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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