WOD: Monday, 14 April 2014

Warm Up:

Foam Rolling

before class



The basic 4, before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)



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)




3 rounds


Rx weight 90/60#

Sandbag Bear Complex

40 Sandbag Bench Step Ups 24/20”

400m Sandbag Carry


Scale 1:


Weight 60/30#


Scale 1:


Weight AHAP


Coaches Note:



Remember that wrist conditioning is supposed to hurt if you do it right, because you have to brake up the scarring and the tissues that have become baked together up.



The Sandbag Bear Complex will be 6 repetitions of Deadlift-Row-HPC-FS-Press-BS-Press. Pick one Sandbag weight for the whole workout.

You can carry the sandbag any way you like for the Step Ups and the 400m Run. The Step Ups are done on the long benches.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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