visitors

WOD: Wednesday, 1 July 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:

5-Dot Drill

Go through 5 rounds of each of the different movements in one continuous sequence. This drill is for precision and TIME!

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Pillars

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

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Strength:

Shoulder + Wrist mobility

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3 rounds keeping the same weight on the bar during the round

3 Press 

3 Push Press 

3 Push Jerk

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Rx WOD:

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Row 500m

20 Pull Ups

20 8ct Body Builders

20 Box Jumps 24/20”

20 Toes to Bar

20 Wall Balls 20/14 lbs

666m Farmers Carry 40/20 kg

Row 500m

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Scale 1:

Ring Rows

Burpees

Box Jumps 20/10”

K2E

Wall Balls 14/10 lbs

Farmers Carry 20/10 kg

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Scale 2:

Box Step ups AHAP

Explosive Sit Ups

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Coaches Note:

Strength:

Do 3 reps of Press followed by 3 reps of Push Press, followed by 3 reps of Push Jerk without putting the bar down. You may increase or decrease the weight between rounds.

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WOD:

Start the fastest rowing athletes first. Farmers Carry means 2 plates (not just 1) in front of your torso

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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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