WOD: Monday, 10 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:

1 minute Plank Hold

20 standing KB circles around your hip (clockwise AND counterclockwise)



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



Pick one level of the Squat 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)

Heels are shoulder wide and don’t REST in the bottom position, hold it for 1 sec!

You can use your rest period to do a set of the Push Up series.



Max Height Box Jump

You have 10 minutes to find your max height Box Jump. Jump off with both feet simultaneously, no step before the jump is allowed. Build a platform with judo mats on top to prevent shin injuries!



Peters “Athlete of the month” WOD

100 burpees for time

Each minute (starting with 0) perform 2 Power Cleans with 60/40 kg.


Scale 1:

Power Clean 40/30 kg


Scale 2:

Hang Power Clean AHAP


Coaches Note:



Blame Peter for the Burpees 🙂



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Barbell Club

0900 – 1930 Open Gym

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