keep away

WOD: Tuesday, 29 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)

Cook Bridge

PVC Pass Throughs and Rotations




Backhalf Drills


Power Snatch 5×3 @ 50-60% of 1RM

(Beginners: Hang Power Snatch)



6 rounds

10m Handstand Walk

10m KB Double Rack Walking Lunge @ 2×24 kg

10 KB Snatch (5L/5R) @ 24 kg


Scale 1:

3 Wall Walks

KB Double Rack Walking Lunge @ 2×16 kg

KB Snatch @ 16 kg


Scale 2:

10m Lateral Plank Walk

Walking Lunge

KB Swing or KB Goatbag Swing AHAP


Coaches Note:



The goal here is bar speed, not trying to get heavier weight on the bar. If your weight is too heavy you will not be explosive enough. If you have trouble with the overhead position in the Snatch grip (no external shoulder rotation, bad wrist flexibility) use the Clean grip.


Handstand Walk – If you dont know how to save yourself if your Handstand Walk goes wrong, you have to scale down.

Lateral Plank Walk – Moving sideways in the Plank position



0600 – WOD

0915 – WOD

1700 – WOD

1730 – Weightlifting Club

1800 – Power Yoga

1930 – WOD

1530 – 1930 Open Gym

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here