Epicurus 1

WOD: Tuesday, 3 June 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

(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.



Rowing Technique recap


Buddy teams

each partner does 5 x 1 minute rowing (improve your technique), buddies alternate every minute until each has completed 5 x 1 minute





1000m Row

50 Thrusters 20/15 kg

20 Pull Ups


Scale 1:

Goblet Squat and Press AHAP

Ring Rows


Coaches Note:


Buddies alternate. Each does one minute of rowing and uses the time to work on improving his form. Everyone needs to get a total of 5 times 1 minute.


Watch for good form and full ROM on the Thrusters.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – Movement

1930 – WOD

1530-2030 – Open Gym

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