squats pinky

WOD: Friday, 22 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)


Weekly Special:

1 x 6 Wall Squats @ 5221, for perfect technique, work on your sticky point. Make sure you position yourself somewhere where your nose will hit a wall/pillar if you hinge forward.

1 set hanging from the bar (max time, full deadhang, hands shoulder wide)

1 set Handstand Hold (belly against wall or as high as you can wall walk up)



Seal Roll – Bridge – V-Up Complex (10 reps)



5 x 3 Squat Jump (with 1s pause)

(p.122 Radcliffe: Functional Training for Athletes)

alternatively 8 x 1 Pogo Jump



Front Squats

Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg (women 2,5 kg) each set.

Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1.






4 Curtis P @ 70/45kg

6 Archer Push Ups


Buy Out: Farmers Walk 100m AHAP


Scale 1:

Curtis P @ 40/30kg

1 Arm Push Ups (3 Left, 3 Right)


Scale 2:

4 Hang Power Clean AHAP

4 Push Press AHAP

4 Front Squats AHAP

6 Push Ups/Knee Push Ups


Coaches Note:


Curtis P: Power Clean, Lunge Step L & R, Push Press.

Archer Push Up: One arm right on the side of your body, the other arm fully extended out to the side. Switch sides every rep. Basically One arm PU on alternating sides.

1 Arm Push Ups: One Hand on your leg which is out to the side, the other hand pushes close to your body. Change sides after 3 reps.



0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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