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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Wednesday, August 14, 2013

Photo Credit: Marc Lavergne

Fitness:
A. 2 sets:
45 sec bridge
45 sec middle splits
60 sec left splits
60 sec right splits
B. 5 rounds for time:
20 KB swings (60/45)
25 Wall ball (20/12lbs)
30 Double unders
Rest 1:00 minute between rounds.
(Objective is to complete all sets below unbroken)

Health:
A. 2 sets:
45 sec bridge
45 sec middle splits
60 sec left splits
60 sec right splits
B. 5-6 sets not for time:
10 Russian KB swings
10 Wall ball shots
20 Double unders OR Farmer Carry to end of rink & back
Rest 1-2 minute between rounds.

Performance:
A. 2 sets:
45 sec bridge
45 sec middle splits
60 sec left splits
60 sec right splits
B. 5 rounds for time:
30 overhead KB swings (70/55)
30 Wall ball (20/14lbs)
60 Double unders
Rest 1:00 minute between rounds.
(Objective is to complete all sets below unbroken)

Coach’s Tips

Part A is our mobility for the day, feel free to use propping such as medicine balls, foam rollers, mats and bands to make these movements easier for you, make sure you are breathing through this, if not, back off a bit and find a more accessible version of the movement.  For Part B, we are looking to try to complete these sets unbroken, though 1 minute of rest is not quite enough to recover.  If you don’t have double unders, you can work on singles x 3 or do paralette lateral hops, BUT in this case please stay after class and work on double unders for 3 to 5 minutes.  Competitors please do overhead swings, but don’s sacrifice midline stability for range of motion.  If not competing please do regular russian swings.

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