WOD: Wednesday, 12 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.



Frontline Drill 2x1min, Backline Drill 2x1min

 Wrist Conditioning


Beginners: 4 times of 1 minute Handstand Hold (chest facing wall)

Advanced: 4 times of 1 minute Handstand Hold (2x toe drill, 2x heel drill)



5 rounds

5m Handstand Walk

10 Pistols (5L/5R)

5 Strict C2B Pull Ups


Scale 1

2 Wall Walks

20 Cossack Squats (10L/10R)

5 Strict Pull Ups


Scale 2

2 Wall Walks AHAP

20 Squats

5 Ring Rows


Coaches Note:


Pistols: Do 5 in a row or switch after each rep. You can scale (box/hold weight etc) but only do CONTROLLED Pistols! That means slow descend, no bounce.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – BBC

1700-1930 – Open Gym

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