not over quickly

WOD: Tuesday, 25 March 2014

Warm Up:

Foam Rolling



The basic 4, before class


KB Armbar Stretch

Lat Stretch

Shoulder Mobility


Movement Patterns

SLDL w/reach (5 each side)

Cook Bridge (10 each side)



Frontline Drill 2x1min, Backline Drill 2x1min, Wrist Conditioning

Beginners: 4 times of 1 minute Handstand Hold (chest facing wall)

Advanced: 4 times of 1 minute Handstand Hold (2x toe drill, 2x heel drill)




Complete the following for time with a sandbag AHAP:

Run 200m with sandbag above your head

20x Sandbag Get Ups

Run 400m with sandbag on your shoulders

20x Sandbag Cleans

Run 400m with sandbag below your shoulders

20x Burpees with a jump over the sandbag


Coaches Note:



Scaling: Sandbag is as heavy as possible. Thats your scaling option.

Sandbag Cleans are Squat Cleans. Burpees are done parallel to the sandbag.



0600 – WOD

0915 – WOD

1600-1700 – Open Gym

1700 – WOD

1730 – Weightlifting Club

1830 – Movement Class

1930 – WOD

1900-2100 – Open Gym

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