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WOD: Monday, 16 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)


Squat Hop – 20 m


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



KB Armbar Stretch

PVC Pass throughs & Rotations

Cook Bridge, 10 L&R


Snatch Balance 6 x 3 (increase weight every set)

Weighted Pull Ups 4 x 5





5 Front Squats 60/35 kg

AMRAP Bar Facing Burpees


Scale 1:

Front Squats 40/20 kg


Scale 2:

Goblet Squats AHAP


Coaches Note:



Snatch Balance – Drop Down without driving the bar up at first. Its NOT a heaving SB.

Pull Ups – if you cant do Pull Ups yet, do 4 sets of negative Pull Ups and try to lower yourself from the highest position down in 10 seconds. 1 set is one negative Pull Up, not 5.



Every minute starts with 5 FS, the remaining is AMRAP BFB. Athlete has to face the bar, not be parallel to the bar. Jumping over the bar has to be done with both feet, no bunny hopping. After your 5 FS, do as many BFB in the remaining time of that minute as you can. Next minute starts with 5 FS again… every minute is the same!

If you fail to complete 5 FS in the minute, you are done!

Your score is the number of BFB you complete in the 10 minutes.



0600 – WOD

0915 – WOD

1830 – WOD

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