WOD: Tuesday, 5 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)

Seal Rolls
Bridge & V-Up
Wheel Barrel (1 full circle with alternate hands, each L&R)
SLDL w/reach
Cook Bridge.



Unilateral Deadlifts 5 x 3
(Beginners 3 x 5)


Tabata Row (cal)

4 min Rest

Tabata Toes to Bar

2 min Rest

400 m Sandbag Carry 80/60 lbs


Scale 1:
Knees to Elbow
Sandbag 60/40 lbs
Scale 2:
Explosive Sit Ups
Sandbag 40/20 lbs

Coaches Note:

Use a regular bar and pick it up like a suitcase. Make sure to keep midline stabilisation (you torso needs to be vertical from your setup to lockout and back…dont drop the bar)

One group starts with Rowing the other with TTB. switch Equipment after 4 minutes. Everyone is together for the Sandbag Carry..the Carry is for time! Tabatas: go all out every round…NO GAMING! Score 1 is your total score of all rounds rowing in cal, score 2 all TTB reps, score 3 your carry time/weight.


0600 – WOD
0915 – WOD
1700 – WOD
1800 – Power Yoga
1930 – WOD

1530 – 1930 Open Gym

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