come at me bro

WOD: Tuesday, 1 April 2014

Warm Up:

Foam Rolling

before class



Basic 4 before class

Armbar Stretch


Movement Patterns

Cook Bridge



3 sets of max STRICT Ring Dips (see coaches notes). Do weighted STRICT Ring Dips if you can complete more than 8 reps.

Follow up your last rep with an isometric hold in the support position on the rings for 20 seconds




4 rounds

12 KB C&J @ 24/16 kg

8 Toes to Bar


Scale 1

KB C&J @ 16/12 kg

8 K2E


Scale 2

KB Swings AHAP

Explosive Knee to Chest Sit Ups


Coaches Note:



Strict Ring Dip – start with your weight supported (feet on the ground) in the lowest dip position possible. Lift your feet off the ground. From the dead hang press up into full lockout and slowly return to starting position. Put feet back on the ground and pause 1 second. Repeat.

Support position – arms locked out, hands externally rotated to 45 degrees. Engage shoulders (pull shoulder blades down)



K2C Situps: start lying down, hands on the ground behind your head. Sit up, pulling your knees into your chest and grab your ankles. Lie back down. Repeat.



0600 – WOD

0915 – WOD

1700 – WOD

1730 – Weightlifting Club

1830 – Movement

1930 WOD

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