WOD: Thursday, 24 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)



3 sets of max STRICT Ring Dips (see coaches notes)

Finish the strength part with a (total of 60 sec) hold in the Support position




Filthy Fifty

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/12 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20/15 kg
50 Back extensions
50 Wall ball shots, 20/14 lbs

50 Burpees
50 Double unders

This is a Wall of Fame workout

Scale 1:

35 reps of each

Scale 2:

25 reps of

Box jump as high as possible
Ring Rows
Kettlebell swings, 12/8 kg
Split Squat (total of 25, not per side)
Explosive Sit ups
Push press AHAP
Goblet Squat & Press AHAP

75 Slow High Singles

Coaches Note:


Strict Ring Dip – start with your weight supported (feet on the ground) in the lowest dip position possible. Lift your feet off the ground. From the dead hang press up into full lockout and slowly return to starting position. Put feet back on the ground and pause 1 second. Repeat.

Support position – arms locked out, hands externally rotated to 45 degrees. Engage shoulders (pull shoulder blades down)


We need to improvise some additional spots to do the back extensions. We will have 3 in total: the regular GHD and the 2 large tires. Put weights into the tires. Heels go under one side, lean over the other side. You cant bend down as low as with the GHD, so you might want to put some mats under the tires to raise them higher and maybe a mat under where the head would touch down. You can also lay on one of the large gymnastic boxes and have someone hold your legs down. If you aim for the Leaderboard you have to do it on the GHD. Start staggered in groups of 3.



0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1930 – WOD

1530 – 2030 Open Gym

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