kb ancient weapon

WOD: Friday, 26 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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Strength:

20  m Farmers Walk Ladder, up to max and down

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Rx WOD:

EMOM 10

20 KB Swings AHAP

10 Goblet Squats AHAP

20 KB Swings AHAP

9 Goblet Squats AHAP

20 KB Swings AHAP

8 Goblet Squats AHAP

etc until 20/1

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Scale 1:

Goat Bag Swings AHAP

(Box) Squats

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Coaches Note:

Strength:

Use the Farmers Walk Bars, one set of bars starts loaded with 2×10 kg bumpers, the other with 2×20 kg bumpers. Decide in which group you want to start. Every member of the group walks 10m and back. Once all are done, increase the weight of the light bars by 2×5 kg each, the heavy bars by 2×10 kg each. Go until you reach your max. Once the strongest in each group is done (if enough time is left) do the same ladder by decreasing the weight again.

WOD:

Your score is the weight of the KB and how many rounds you are able to finish your reps within the minute i.e.: 8 rounds and 22 reps @ 24kg. The goal here is to pick a weight that lets you almost finish the 10 minutes 🙂

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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