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WOD: Thursday, 4 September 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:

2 min max rep Double Unders

1 set hang from bar or rings, start active and switch to passive hang when you get tired (max time: 2 minutes, hands shoulder wide)



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



5 x 3 Knee Tuck Jump (p.124 Radcliffe: Functional Training for Athletes)

alternatively 5 x 3 Squat Jump or 8 x 1 Pogo Jump


2 x 5 Wall Push Up

(p. 149)


2 x 5 Kneeling Chest Pass

(p. 151)



Turkish Get Up Technique


TGU 4×2 (per side)

(Beginners 2×4 per side)





20 Double Unders

AMRAP Wall Balls 20/14 lbs


Scale 1:

20 DU attempts

AMRAP Wall Balls 14/10 lbs


Scale 2:

20 Slow High Singles

AMRAP Goblet Squat & Press AHAP


Coaches Note:


Pogo Jump: those are single reps. Make sure that there is a complete reset to a perfect starting position between each jump.

Squat Jump: Start from a lower position (max. 90 degree knee angle), land and pause 1 second. Without resetting jump again. If you need to reset, go back to Pogo Jumps until your landing becomes good enough to do the  next jump without resetting. If its your first time doing Squat Jumps, do them with your hands behind your head.

Wall Push Ups: Make sure you push back immediately on contact with the wall…its plyometrics…contact time should be less than 0.1 sec (or at least you should be working on that)

Knee Tuck Jump: make sure you open the hip up all the way before pulling your knees up. Start with Single Jumps and progress to multiple Jumps with 1 sec pause in between


Start technique work without a KB, then split into 2 steps: Ground to Bridge and Bridge to Standing


Your score is your total number of Wall Balls



0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1930 – WOD

1530 – 2030 Open Gym

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