non operators

WOD: Monday, 21 April 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Oly specific stretching

Banded Ankle

Banded or PVC Pass Throughs

PVC Rotations


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)


Pillar I

Single Leg V-Up


Seal Rolls

Alternate Leg Lifts: Sides/forearm

(10-20 each)


Oly Skill:

Clean Pull (above the knees) – Clean (above the knees) – Front Squat

5 x 2+2+2




 Row 3 minutes for max cal

rest 5 minutes, then

3 rounds


8 KB Swings 24/16 kg

8 Burpee Box Jumps 24/20”

24 Double Unders


Scale 1:


KB Swings 16/12 kg

Burpee Box Jumps 20/10”

DU Attempts


Scale 1:


KB Swings 12/8 kg

Burpee Box Step Ups AHAP

Slow High Singles


Coaches Note:


Oly Skill:

-Weights need to stay around a 60-65% range even for the back squats and OHS.  The whole point of this phase is to work on TECHNIQUE and get the body used to lifting!!!

-Every week athletes need to try and make small increases but stay in the 60-65% range

-Workouts specify Power, so if it says Clean or Snatch without Power in front of the word that means work on the full Clean or Snatch

-rest should only be about 60-90 seconds in between sets.  ITS NOT A RACE!!!

-warmups need to include mobility for these exercises ankle, hip and shoulder mobility need to be focused on daily

-Weight is not important right now!  Athletes need to learn to be explosive before they put weight on the bar.  Proper technique helps with the explosion…

-These workouts should only take 15min, at most 20 after demonstrations



First heat starts with 3 min of max cal rowing, rests 5 minutes, then starts with part 2. Second heat starts about 3 minutes after heat 1 has finished rowing. That should give heat 1 enough time to finish part 2.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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