Friday 180112

 

NO 6a Oly class Saturday, it will be at 7a this week!

Dynamic Warm-Up – Mobility
Prepare  for..

A. Strength
3 X 20 Back Squat   Add weight each set if possible. Must maintain good mechanics.

Rest at least 4 min between sets.

Warm up with sets of 6-8 reps until the first working set. If you haven’t been present for squatting for several weeks, a good starting point is around 65%

B. WOD:
21-15-9  (8 min cap)
Toe to Bar / Progression
Kettlebell Swing R/G G/P P/B

C. Above and Beyond:

C: Alternate for 3 – 4 sets
C1: Supine row on short bar, supine grip (palms up), max rep @2020

C2: Ring plank, 30-60 sec

D: Alternate for 3-4 sets
D1: Handstand hold, free standing or nose to wall, 20-40 sec

D2: Side plank, 30 sec each side

Thursday 180111

**Saturday 6a Oly class is being moved to 7a this week only!

Dynamic Warm-Up – Mobility
Prepare  for..

A.  WOD:
Partner WOD
17 min AMRAP of:5
50 Air Squats
40 KB Swings G/P P/B B/Y
30 GHD or ABMAT Situps
20 Burpees
10 Pushups

Divide all movements in half, and switch with partner after performing your share. ie, P1 does 25 air squats, then P2 does 25 air squats. P1 does 20 KB swings, then P2 does 20 KB swings and so on. Lighter bells today, to move quickly with perfect form.

B. ROMWOD:
Low back, hips and groin

Twisted Cross 2 min each side

https://youtu.be/DtIMgieE3hY

Thread The Needle 2 min each side

https://youtu.be/M8-bBGOilms

Quarter Dog 90 sec each side

https://youtu.be/LfXrl1TWLqo

Sumo Squat 90 sec

https://youtu.be/AYIKJwOw7Fo

Frog

https://youtu.be/KKLRpTXA3k0

6:15 -Striking