heaven or hell

WOD: Monday, 2 June 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

& KB Armbar Stretch


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

(10-20 reps each)


Pillar II

Wheel Barrel (no more than 1 full circle with alternate hands, each L&R)

Wheel Barrel (no more than 1 full circle with double hands, each L&R)


Pillar III

Butterfly Roll

Hurdler Roll Forward

Hurdler Roll Backward

(6-8 Reps each)



Medball Lunging Twist

(6-20 reps each)


spend 1 minute at any ONE of the following exercises:


Wall Walk (as high as you feel comfortable)

Kick up to handstand (against wall)

Handstand hold (belly against wall)

Handstand hold (toe and heel drill)

Free Standing Handstand

Handstand Walk


Duck Walk Forward

Duck Walk Backward

(10m each)


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



Weighted Pull Ups

4 x 2-4 reps


(Beginners 3 x 5 of Regular Pull Ups or Ring Rows AHAP)




3 rounds

50 Double Unders

10 1-handed KB Swings (L)

8 KB Snatches (L)

6 KB Waiter Lunge Steps (L)

50 Double Unders

10 1-handed KB Swings (R)

8 KB Snatches (R)

6 KB Waiter Lunge Steps (R)

(KB weight 16/12 kg)


Scale 1:

25 Double Under Attempts

Waiter Split Squats

KB weight 12/8 kg


Scale 2:

25 Slow High Singles

 2 handed KB Swings

KB Cleans

Lunge Steps with KB in Rack Position

KB weight AHAP


Coaches Note:



Adjust weight/difficulty so that you are able to complete at least 2, but not more than 4 reps each set. You can change weight/difficulty each set. Make sure you are able to pull yourself high enough so that you can pull the bar under your chin, not chicken-necking your chin over the bar.



50 DU. Then start of with KB in left hand. Do 10 Swings, follow up with 10 Snatches (still left hand). After the last Snatch keep KB fully locked out overhead (waiter position) and walk 6 Lunge Steps. Do another 50 DU then repeat the above with your right hand. Do this for 2 more rounds.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1530-1930 – Open Gym

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