the warrior 2

WOD: Monday, 14 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

Wheel Barrel (1 full circle with alternate hands, each L&R)

Butterfly Roll

Hurdler Roll Forward/Backward



Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)


Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)



Turkish Get Up Technique


TGU 4×2 (per side)

(Beginners 2×4 per side)



For Completion

3 rounds (buddy teams)

Front Squats AHAP

40m band resisted run


Scale 1:

Goblet Squats AHAP

30 sec Row AHAP


Coaches Note:



Start technique work without a KB, then split into 2 steps: Ground to Bridge and Bridge to Standing


Weight should be chosen so you can complete the 8 FS without putting the weight down. Use a rack to pick bar up, drop bar after 8 reps (hint: dont drop the KB after last rep if Scaling) and immediately start your banded run. Its critical to keep the interruption between FS and run as short as possible.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1530 – 1930 Open Gym

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