all sex

WOD: Friday, 6 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



6×40 m



Rear Leg Elevated Single Leg Squats

2×8 (each L&R) @ 32X2




12 KB Swings 24/16 kg

6 8count Bodybuilders

10 m Crawl


Scale 1:

KB Swings 16/12 kg



Scale 2:

KB Swings AHAP

10m Duck Walk


Coaches Note:


Hold weight on the side where the leg is supported by the bench. Watch the tempo and that the torso remains upright during the whole movement!



Set up the class so that half are on the left and half on the right, so that they can crawl 5 m then return back to their KB.



0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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