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WOD: Wednesday, 4 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)


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



Technique (Top Speed Pillar):


Butt to Wall Press 3-5 reps

Butt to Wall Press & Twist 3-5 reps

Butt to Wall Press & Split 3-5 reps

Acceleration Wall Pushes 10-20

A-Walk 2x20m

A-Skip 2x20m

A-Run 2x20m



6 sets of 3

Close Grip Bench Press @ 30×1

(Beginners do 3 sets of 5 @ 31×1)




3 rounds (buddy teams)

Front Squats AHAP

40m band resisted run

Between rounds: rest AT LEAST 3 times as long as you needed to complete your round (if it took you 50 sec, you rest 2:30 or longer)


Scale 1:

Goblet Squats AHAP

30 sec Row AHAP


Coaches Note:


Watch the tempo, its different for beginners and advanced athletes. Close Grip means hands about 12” apart or a little less than shoulder joint width.



Weight should be chosen so you can complete the 8 FS without putting the weight down. Use a rack to pick bar up, drop bar after 8 reps (hint: dont drop the KB after last rep if Scaling) and immediately start your banded run. Its critical to keep the interruption between FS and run as short as possible.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1530-1930 – Open Gym

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