athlete success

WOD: Friday, 25 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)


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



Squat Hops 20m

Backhalf Drills


Squat Cleans  4×4 (slow)





8 Sandbag Squat Cleans 80/60 lbs

40m Crawl

8 Strict Pull Ups

Buy Out: 666m Sandbag Carry


Scale 1:

Sandbag 60/40 lbs

Pull Ups


Scale 2:

Sandbag 40/20 lbs

10 Burpees + 20 sec Plank Hold

Ring Rows


Coaches Note:


Do your Squat Cleans as SLOW as possible. Do not lift your feet or heels off the ground, do not shift from Jumping to squatting stance. Pick a stance with which you can squat down. Key here is: since you cant accelerate the bar much higher than hip height, you will HAVE to be fluid and quick pulling yourself below the bar. Again use a weight that puts you into your learning zone… you should miss some of your last reps but still be doing everything in good technique. Being slow means to be slower than 1 second in order to be able to FEEL your movement and learn how to improve it..


Crawl: contralateral quadrupedal movement 🙂

Pull Ups: Rx is strict, S1 is any way you want

Dont forget the buy-out: 666m is one time around the block across the street.



0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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