they do

WOD: Wednesday, 16 April 2014

Warm Up:

Foam Rolling

on your own before class starts



the 4 basics on your own before class starts


Movement Patterns

Monster Band Walk

Ankle (inside, outside, straight) (5 each side)

Leg Swings (ankle transverse) (10)


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)



First: Barbell Lunge Walk – 2 sets of 20 Steps AHAP

Then: Barbell Yoke Walk – 4 sets of 10m AHAP

Finally: Farmers Walk 200m AHAP


Rx WOD 1:

Row 500


Rx WOD 2:



3 Squat Cleans @ 80% 1 RM

AMRAP Slam Balls 9/6 kg




Scale 1:

3 Hang Squat Cleans @ 80% 3 RM

Slam Balls 6/3 kg


Scale 2:

5 Hang Squat Cleans AHAP

Slam Balls (Pick Up) 6/3 kg


Coaches Note:


Lunges can be done with the bar in the front rack, on the back or overhead. This is for core strength & rotational stability.

Yoke Walk can be done with the barbell in the front rack or on the back. This is for max pressure on the joints, postural integrity and rotational stability.

Farmers Walk (optional Suitcase Walk) for grip strength and muscular endurance.


Row 500 for time, then Rest 5 minutes.


Minute 1: 3 Cleans, then for the rest of the minute AMRAP Slam Balls. Ball has to be caught on rebound for a good rep (Exception: Scale 2 can pick ball up). Minute 2: rest. Minute 3, see minute 1… Yor score is the total amount of Slam Balls after  6 minutes. S2 does more reps of HPC than S1, but will obviously use less weight than S1.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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