WOD: Thursday, 31 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)



Pistols 3×3 (each L&R) @ 3112


Pistol Progressions up to 5×10 (total):
S1: Side to Side Squat
S2: Cossack Squat




4 rounds

40m Suicide Sprint
5 Burpee – C2B Pull Up – Toes to Bar Complexes
3 Box Jumps 30/24”

Scale 1:

Burpee – Pull Up – K2E
Box Jumps 24/20

Scale 2:

10 4ct Mountain Climbers
Burpee – Jumping PU – Knee Raise
Box Step Ups 24/20


Coaches Note:


Pistols – can be done from a box or with weight held in your hand to counterbalance. Dont use rubber bands to hold on and you ABSOLUTELY have to observe the prescribed tempo.

If you cant do pistols at the prescribed tempo you have to scale. Try to do up to 5 sets of 10 reps in good form of either S2S or Cossack Squats. You might want to start with Cossacks if you never did any regular single leg strength work in order to finish 5 sets.

Side to Side Squats – Fully extend the non squatting leg, keep the glutes as close to the ground as possible

Cossack Squats – Fully extend the non squatting leg, stand up fully between repetitions


Suicides – 5-5-10-5-5-10

If you drop off the bar during the complex, the rep of the whole complex doesn’t count. Start again with the Burpee.



0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1930 – WOD

1530 – 2030 Open Gym

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