fear litany

WOD: Thursday, 17 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)



(6-20 reps each)


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



Front Squats

Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.

Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1




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)



10 One-armed Push Ups (5 L, 5 R)

666m Run

15 Sandbag Clean & Jerk 80/60 lbs


Scale 1:

One-armed Push Ups against the wall/box

Sandbag Clean & Jerk 60/40 lbs


Scale 2:

Regular Push Up progression

800m Row

Sandbag Clean & Jerk 40/20 lbs


Coaches Note:



One-armed Push Up: you can adjust the RX version by positioning one foot out to your side (easier)

666 Run: once around the block right in front of the box is about 666m

Sandbag: you can Press instead of Jerk if you want

If the weather is good, this is a great WOD for outside!



0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1930 – WOD

1530 – 2030 Open Gym

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