Friday 1st May
Technique Classes this week are Gymnastics on Thurs & Sat
Warm-up
Metcon (Time)
3RFT
12x Single arm STOH per arm – or archer push ups
9x DB Thruster – this could be on one arm or both, sub can be squat jumps
6x Burpees
3x Wall Climbs
12x Single arm STOH per arm – or archer push ups
9x DB Thruster – this could be on one arm or both, sub can be squat jumps
6x Burpees
3x Wall Climbs
*stretching class tonight is shoulders – you will need it today! Accessible on the members hub page if you can’t make the class
Today we kill your shoulders, but never fear, stretching tonight is shoulders and neck and stuff so just join in and I’m sure most of your ill will be magically healed, or if not healed then somewhat lessened.
If you have a weight then lucky you, you will be performing 12 single armed shoulder to overhead on 1 arm, then 12 on the other. This can be strict, push or jerk, all are valid options, although depending on the weight you have to hand, some options may be more valid than others. Archer push-ups is the unweighted option, with these we will make them hand release, just to make sure you are getting all the joy of that full range of movement. The DB thruster can be done with 1 weight if you have it, or 2 weights if you have them, a kettlebell can be used as well if that is your only option. With your one arm option you can change hands every rep or when you’re halway through, but please remember to change hands. If you are without weight then the wonders of the squatting tuck jump are yours, you will come down into a full squat, explode from the bottom into a mighty leap and bring your knees to your chest, the higher you get the more benefits you will receive.
Burpees next, nuff said.
The wall climbs are just the nasty icing on an evil shoulder hating cake. Please control your movement up and down the wall, don’t rush, don’t fall off the wall, walk up and walk down. If you’re uanble to go all the way up don’t worry you can go halfway up, pause for a second then walk on down. If you cannot walk up at all again worry not, get your feet on the wall and just hold for 5 seconds, that should do your shoulder the world of good.
If you have a weight then lucky you, you will be performing 12 single armed shoulder to overhead on 1 arm, then 12 on the other. This can be strict, push or jerk, all are valid options, although depending on the weight you have to hand, some options may be more valid than others. Archer push-ups is the unweighted option, with these we will make them hand release, just to make sure you are getting all the joy of that full range of movement. The DB thruster can be done with 1 weight if you have it, or 2 weights if you have them, a kettlebell can be used as well if that is your only option. With your one arm option you can change hands every rep or when you’re halway through, but please remember to change hands. If you are without weight then the wonders of the squatting tuck jump are yours, you will come down into a full squat, explode from the bottom into a mighty leap and bring your knees to your chest, the higher you get the more benefits you will receive.
Burpees next, nuff said.
The wall climbs are just the nasty icing on an evil shoulder hating cake. Please control your movement up and down the wall, don’t rush, don’t fall off the wall, walk up and walk down. If you’re uanble to go all the way up don’t worry you can go halfway up, pause for a second then walk on down. If you cannot walk up at all again worry not, get your feet on the wall and just hold for 5 seconds, that should do your shoulder the world of good.
Nice fast WOD, try to stick in a go unbroken on every movement, I’ll be secretly watching all of you with the aid of the Chinese government, 5G and Google Earth.
20s shoulder taps
20s fast feet
20s air squats
20s fast feet
20s pushups
20s fast feet