wod sucked

WOD: Tuesday, 14 October 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:

Dragon Walk 5m each direction

40m Barrel Carry



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



5 x 3 Double Leg Hops (multi response or single response hops)

(p.134 Radcliffe: Functional Training for Athletes)

alternatively 5 x 3 Knee Tuck Jump, 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)



Yoke/Barbell Carry

Complete 5 sets of 20m carrying a Yoke or Barbell on your shoulders. Try to add weight each set.



3 round circuit 50/10

Wall Balls 20/14 lbs

KB Snatch 24/16 kg

Sandbag Lunges 80/60 lbs

Deadlifts 80/50 kg


Scale 1:

Wall Balls 14/10 lbs

KB Snatch 16/12 kg

Sandbag Lunges 60/40 lbs

Deadlifts 50/30 kg


Scale 2:

Goblet Squat & Press AHAP


Lunge Steps

KB Deadlifts AHAP


Coaches Note:



Use the Yoke and set up 2 Stations with Racks on each side of the mats (ON the mats). Barbells will be carried from rack to rack and set down after 10m, then you turn around, pick the bar back up and do the second 10m. Same turn around procedure for the Yoke. Make sure you stay tight during the walk to protect your back. Small regular steps.



Split into groups and start at different stations. 50s on 10s off/change. Score is total reps over all 3 rounds



0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – WOD

1530 – 1930 Open Gym

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