WOD: Thursday, 17 April 2014

Warm Up:

Foam Rolling

on your own before class starts



the 4 basics on your own before class starts

Lat Stretch

KB Armbar Stretch

PVC Pass Throughs


Movement Patterns

Banded Ankle Mobility

Monster Band Walk

Cook Bridge (10 each side)


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)




Front Squats, Push Press, Kipping Pull Ups

Judging ROM





Thrusters 43/30 kg

Pull Ups


Scale 1:

Thrusters 30/20 kg

Banded Pull Ups


Scale 2:

Goblet Squat & Press

Ring Rows


This is a Wall of Fame Workout. Compare your performance to 28 November 2013.


Coaches Note:


Go through the different movements and work on improving your technique. Then pair up and get a feeling for judging correct ROM.


Pair up and go in 2 heats. Everyone will have a judge that no-reps him for incomplete ROM.

Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. Kipping Pull Ups are ONLY allowed for men who can perform a minimum of 5 strict deadhang PUs (women-3)



0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1900 – WOD

1800-2030 – Open Gym

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