WOD: Monday, 7 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)


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


Back Half Drills


Find 1 RM Snatch

Find 1 RM Clean


Coaches Note:



Today is 1 RM day. Do a full warm-up and plenty of technique training. Use the weightlifting room so you can keep an eye on everyone. There is no Metcon planned for today, to give everyone enough time to focus on their lifts!



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1530 – 1930 Open Gym

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