pray fearless

WOD: Tuesday, 27 May 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

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)


Pillar I

Seal Rolls

Bridge & V-Up


Pillar II

Back to Back Pulls

Buddy Rows

Wheel Barrel (1 full circle with alternate hands, each L&R)

Wheel Barrel (1 full circle with double hands, each L&R)

Back to Back Squat

Toe to Toe Squat

Partner Hip Switch

Double Leg Angels


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



Front Squats

Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.

Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1





30 Overhead Walking Lunge 20/10 kg

15 Toes to Bar


Buy Out: 50 m Farmers Walk AHAP

Post load of Farmers Walk and number of reps to comments.


Scale 1:

Walking Lunge

Knees to Elbow


Scale 2:

Air Squat

Explosive Sit Ups


Coaches Note:


Keep plate locked overhead with straight arms during the lunge.
15 lunges with right leg, 15 lunges with left leg. You back knee has to touch the ground to count as a rep.



0600 – WOD

0915 – WOD

1730 – Weightlifting Club

1930 – WOD

1530-2030 – Open Gym


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