WOD: Friday, 13 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)




Seal Rolls

Bridge & V-Up

(10-20 reps each)


20 m Squat Hops


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



Clean 3×3 @ 75%

Back Squat 4×5 @ 70-75%



3 rounds

15 Toes to Bar

200m Sandbag Carry 120/80 lbs

10 Ring Rows (horizontal)


Scale 1:

Knees to Elbow

Sandbag Carry 80/60 lbs

Scaled Ring Rows


Scale 2:

Explosive Sit Ups or V-Ups

Sandbag AHAP


Coaches Note:


High Bar Back Squats



Ring Rows – Rx version is with your feet supported on a box so that your heels are at the same height as your hands. Pull until your hands touch your chest. No kipping. Scaled version is with feet lower/on the ground.

Sandbag Carry – You can pick any combination to make up the total weight nd carry any way you want as long as no part of the sandbag(s) touches the ground.



0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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