doc holliday

WOD: Thursday, 10 September 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:

Burgener Warm-Up or similar OLY drill sequence which can be practiced at home.

.

Pillars

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

.

Strength:

Barrel GtOH

5 sets of 1 L&R

if you are doing sets with a “Clean” technique, do 2 reps up the front instead of 1 L&R. Try to increase weight every set, start with the lightest barrel. Beginners may use sandbags instead.

.

Rx WOD:

.

3 rounds

12 KB Snatches 24/16 kg

12 KB Step over Box 24/20” @ 24/16 kg

12 Box Jumps 24/20”

.

Scale 1:

KB AHAP

Box AHAP

.

Scale 2:

KB Swings or Goatbag Swings

another 12 KB Step over Box AHAP (instead of Box Jumps)

.

Coaches Note:

If there are not enough boxes, build boxes with plate stacks.

.

Classes:

0600 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

Advertisements