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WOD: Friday, 6 November 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:

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.

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Pillars

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

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Strength:

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Pistols 3×3 (each L&R) @ 3112

Box Pistols and negative Box Pistols are ok as well

or

5 x 10 Cossack Squats

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Rx WOD:

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4 rounds

10 Push Press 40/25 kg

6 Pistols each L&R

.

Scale 1:

Push Press AHAP

Box Pistols or Cossack Squats

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Coaches Note:

none

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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