WOD: Thursday, 10 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)


Pillar I

Seal Rolls

Bridge & V-Up

(10-20 reps each)


Pillar II

Wheel Barrel (no more than 1 full circle with alternate hands, each L&R)

Wheel Barrel (no more than 1 full circle with double hands, each L&R)


Pillar III

Butterfly Roll

Hurdler Roll Forward

Hurdler Roll Backward

(6-8 Reps each)



(6-20 reps each)

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




KB Armbar Stretch


3 x 5 Close Grip Bench Press @ 31×1
each set is followed immediately by 3 Dynamic Push Ups




4 rounds

KB weight 32/24 kg

15 KB Swings

10 Goblet Squats

40m Suitcase Walk

10 Goblet Squats


Scale 1:

KB weight 24/16


Scale 2:

KB weight AHAP

Bulgarian Goat Bag Swings

40m Farmers Carry


Coaches Note:



Close Grip Bench Press – Hands about 40cm apart. Watch the prescribed tempo

Dynamic Push Ups – @00×0, Push as explosive as you can, try to push yourself as far away from the ground as you can. Clapping in mid-air gets you bonus points 😉



Farmers Carry with a KB – the Farmers Carry is done with the KB held in front of your body any way you want.

BGBS – were explained in Tuesdays workout



0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1930 – WOD

1530 – 2030 Open Gym

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