one minute at a time

WOD: Tuesday, 3 November 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:

Muscle Up Drills Week 3:

Descending sets of 10-8-6-4

Start with a black rubber band (depending on your weight of course) and do 10 reps (Pull & Transition, NO dip). Then decrease the band size with each set. If you end up with the tiny orange band for your set of 4, then do an additional set where you attempt a strict MU without assistance.

Start each pull with your arms extended as far as possible. Keep your False Grip.

Use what you worked on during the last 2 weeks and keep the correct technique, even though it will feel much easier with the band… this is the challenge: keeping good technique and not getting lazy with the help of the band.

.

Pillars

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

.

Strength:

.

EMOM 12

Complex:

Snatch Deadlift – Hang Power Snatch – Hang Snatch – OHS

(Beginners: 3 Hang Power Snatch)

.

Rx WOD:

.

AMRAP 15

25 Double Unders

15 KB Swings 24/16 kg

.

Scale 1:

Mountain Climbers

KB AHAP

.

Scale 2:

KB Goatbag Swings AHAP

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1815 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

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