no fuck given 2

WOD: Wednesday, 6 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

(10-20 reps each)


Wheel Barrel (no more than 1 full circle with alternate hands, each L&R)


Squat Hops 20m


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




100 rep Front Squat Challenge

80/60 kg


Scale 1:

60/40 kg


Scale 2:

40/30 kg


Scale 3:

20/15 kg


Coaches Note:


The goal is to finish 100 reps in good form. Usually there is no time cap, but we will have a 40 minute time cap. Pick a weight that is challenging and just do it over and over… its not 10 sets of 10, just lots of singles. You might find that you have minutes filled with multiple reps, interspersed with 5 minute periods of pure rest. In any case it will give you a better appreciation for the technical details of the Front Squat… its actually a teaching lesson. Pick one of the 4 weight options, dont make up another one (unless you want to do 110/80 kg as RX+)



0600 – WOD

0915 WOD

1700 – WOD

1830 – WOD

1700-1930 – Open Gym

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