rest day

WOD: Friday, 28 March 2014

Warm Up:

Foam Rolling

before class



The basic 4, before class


Movement Patterns

before class:


Monster Band Walk

Squat Matrix

SLDL w/reach

Cook Bridge


Linear Dynamic 

Knee to Chest

Leg Cradle

Heel to Butt

High Knee Skips

High Knee Run

Heel Ups

Toy Soldiers




4 rounds of Suicide Sprints



Overhead Squats 3×5 @ 31×1

(Beginners: Front Squats 3×8 @ 31×1)




20 Mountain Climbers, 4 count

15 Jumping Jacks, 4 count

10 Body Builders, 8 count

10 Lunge Steps


Coaches Note:



Notice the tempo on the Squats (both). You begin with a 3 second decent, then you hold 1 seconds in the bottom position. The x tells you to get up as explosively as you can and at the top position you only rest 1 second before you start the next decent: 31×1



Mountain Climbers: Jump your foot all the way, parallel to your hand, not just half-assed!

Body Builders are 6 count Burpees with the addition of jumping your legs out and back in at the top of your push up.

Lunge Steps are done in place, alternating L&R.

If you think this is too easy, put a weight vest on for the whole WOD and do Jumping Lunges instead of Lunge Steps.



0600 – WOD

0915 – WOD

1800 – WOD

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