WOD: Tuesday, 1 July 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)


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



Cook Bridge, 10 L&R


Clean Pull + Power Clean      5×2+2 @ 70-75%

Front Squat      4×5 @ 80-85%




500m max effort Row (Wall of Fame)

Rest until 2 minutes after last person is done, then:


20 m Crawl

20 m Farmers Walk @ 32/24kg (each hand)


Scale 1:

Farmers Walk AHAP


Coaches Note:


Each Clean Pull and each Power Clean starts from a good setup position and from the ground. So its not a double, its two singles (1&1 Clean Pull + 1&1 Power Clean).

Weight is 70-75% of 1 RM (PC + FS)

Beginners who have not done the first part of the Oly cycle will start all lifts above the knee and use less %.


Row – all out, Wall of Fame, beginners are in the first heat, fastest rowers in the last. 2 min Rest time starts after last man of last heat is done

Crawl – any style allowed



0600 – WOD

0915 – WOD

1700 – WOD

1830 – Movement

1930 – WOD

1530-2030 – Open Gym

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