pull into peace

WOD: Friday, 11 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)


Pillar III

Butterfly Roll

Hurdler Roll Forward

Hurdler Roll Backward

(6-8 Reps each)


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



Single Leg DL w/reach

Cook Bridge


Sadiv Deadlifts




6 Ring Rows

6 Sandbag Clean & Jerk 120/80 lbs

6 Hand Release Push Ups

Buy out: 100 Double Unders


Scale 1:

Ring Rows w/feet on the ground

Sandbag 80/60 lbs

Box Push Ups

Buy out: 25 4count Mountain Climbers


Scale 2:

Sandbag Hang Power Clean AHAP

Hand Release Knee Push Ups


Coaches Note:


12 min… choose the correct weight. If you have done it before and cant remember your weight…get a fucking notebook and write your stuff down!!!



Ring Rows: Heels on the box are at the same height as bottom of your rings.

Sanbag C&J: you can Clean & (Push)Press if you want



0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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