leave equipment

WOD: Thursday, 6 November 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 x 10m Monster Band Walk

20m Contralateral Crawl



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



Pick one level of the Push Up series and try to perform 2 intermediate sets with the prescribed reps. The correct tempo is absolutely essential: 2121

Rest between sets as long as necessary (in class 90-120 sec)

Maintain full body tension, external shoulder rotation and don’t REST in the bottom position, hold it for 1 sec, just touching the ground/lacrosse ball, wall etc. lightly!




Rear Leg Raised Single Leg Squats

 2 sets of 8 (L&R) @ 31×2




Wall Balls 20/14 lbs

KBS 32/24 kg

Double Unders


Scale 1

Wall Balls 14/10 lbs

KBS 24/16 kg

DU Attempts


Scale 2

Goblet Squat & Press AHAP


Slow High Singles


Coaches Note:


Watch the prescribed tempo: 3 seconds down means 3 seconds, not as fast as you can count in your head to 3.



0600 – WOD

0915 WOD

1800 – WOD

1930 – WOD

1700-2030 – Open Gym

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