WOD: Friday, 1 August 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)

Wheel Barrel (1 full circle with alternate hands, each L&R)


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



20  m Farmers Walk Ladder, up to max and down





20 KB Swings AHAP

10 Goblet Squats AHAP

20 KB Swings AHAP

9 Goblet Squats AHAP

20 KB Swings AHAP

8 Goblet Squats AHAP

etc until 20/1


Scale 1:

Goat Bag Swings AHAP


Coaches Note:


Use the Farmers Walk Bars, one set of bars starts loaded with 2×10 kg bumpers, the other with 2×20 kg bumpers. Decide in which group you want to start. Every member of the group walks 10m and back. Once all are done, increase the weight of the light bars by 2×5 kg each, the heavy bars by 2×10 kg each. Go until you reach your max. Once the strongest in each group is done (if enough time is left) do the same ladder by decreasing the weight again.


Your score is the weight of the KB and how many rounds you are able to finish your reps within the minute i.e.: 8 rounds and 22 reps @ 24kg. The goal here is to pick a weight that lets you almost finish the 10 minutes 🙂



0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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