mistakes are forgiveable

WOD: Friday, 16 May 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Oly specific stretching

before class:


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

Supine (Pedestal ) Run

Pelvic Tilts

Seal Rolls

Bridge & V-Up

Side Pedestal Run

(10-20 reps each)


Alternate Leg Lifts: Prone/forearm

Alternate Leg Lifts: Supine/forearm

Alternate Leg Lifts: Sides/forearm

(10-12 each)


If an exercise is too advanced, stick with last weeks easier version.


Oly Skill:

Snatch (Power position)


Back Squat




3 rounds

200m Sandbag Carry 120/90#

6 Push Press 60/40 kg

2 legless Rope Climbs


Scale 1:

Sandbag Carry 80/60#

Push Press 40/30 kg

 8 Chest 2 Bar Pull Ups


Scale 2:

Sandbag Carry AHAP

Push Press AHAP

 8 Pull Ups (or Jumping Pull Ups)


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


Sandbag Carry includes going up and down the steps all the way into the gym on every round! You can use more than 1 Sandbag to make up the total weight ie 120# could be done carrying 2×60# sandbags every time.

Rope Climb/Pull Ups – it should be DIFFICULT, so chose a difficult scaling option.

Push Press: do NOT DROP the bar unless you miss the lift!



0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here