on my bike

WOD: Friday, 3 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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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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Sprint 8 x 20m

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Rx WOD:

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5 Scapular Push Ups

5 Scapular Shrugs (First Pull…on the bar)

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5 rounds

3 Bear Complex 60/40 kg

1 Monkey Bar trip

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Scale 1:

Bear Complex 40/30 kg

Monkey Bar as far as possible

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Scale 2:

Bear Complex AHAP

2 segments Lateral Bar

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Coaches Note:

Strength:

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

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WOD:

Bear Complex is performed 3 times and you are allowed to put the bar down to rest between each complex. (Deadlift-Bent Row-Hang Power Clean-Front Squat-Push Press-Back Squat-Push Press)

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Lateral Bar: hang on one of the lateral pull up bars on the cage and side shuffle through the segment hanging from the bar. Do 2 segments.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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