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WOD: Wednesday, 24 June 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:

Kipping

5-10 minutes of working on whatever progression exercises are most useful for you..

Passive/Active Hold, Arch/Hollow swinging, Laying Hip Thrust, Kipping w/3 sec hold on top, Kipping, Butterfly Progressions…

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Pillars

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

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Speed

Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)

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Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

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Speed:

Sprint 8 x 20m

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Rx WOD:

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EMOM 12

Even:

6 Power Cleans @ 0.75 BW

Odd:

AMRAP Burpees

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Scale 1:

Power Clean @ 0.5 BW

Burpees

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Scale 2:

Hang Power Clean AHAP

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Coaches Note:

Speed:

Start with 70% speed and increase every run. If anything feels funny, stop running.

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WOD:

PC – Do not drop the bar! Catching the bar is part of the training and teaches you how to absorb impact. PC has to be FULLY racked on the shoulder to count. The CF Games are coming but you are not in it. 🙂

Your score is the number of PC rounds you finished, plus your total Burpees. If you cant finish your 6 reps in a minute, then you will do 3 reps in each remaining even minute and keep doing AMRAP Burpees in the odd minutes. If you only get 5 reps in round 4 then your score will be 3 + total AMRAP BB in all 6 rounds.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1930 – WOD

Don’t forget to sign up for your classes!

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