wrong tone

WOD: Friday, 8 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 (1 full circle with alternate hands, each L&R)
10 Scapular Push Ups
10 Horizontal First Pulls
10 Vertical First Pulls

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


Chin Ups 3 x max reps (no more than 15 per set)


6 rounds

5 Hang Power Cleans @ 70/50 kg
10 Box Jumps 24/20”
15 Burpees
30 Double Unders
Scale 1:
HPC @ 50/35 kg
Box Jumps 20/10”
DU Attempts

Scale 2:
Clean Pull (from above the knee) AHAP
20 Box Step Ups AHAP
Slow High Singles

Coaches Note:

Chin Ups, not Pull ups 🙂 Remember the first pull! Strict, Deadhang… no kipping. If you get to 15 reps in a set you can stop and save your strength for the next set.
Do not drop the bar from higher than hip height! Catching the bar on the way down is an important part of the exercise…its called impact absorption.

0600 – WOD
0915 – WOD
1800 – WOD
1530-1900 – Open Gym

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