final reps

WOD: Tuesday, 18 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:

20 alternating Cossack Squats

20 standing KB Figure 8 (clockwise AND counterclockwise)



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



Start with a set of Passive Hang. Your goal is 2 minutes. If you managed to hang for 2 minutes in a previous workout, work on getting an Active Hang of 1 minute.

Then perform 1 set each of the Squat and Push Up series.

The correct tempo is absolutely essential: 2121

Don’t rest between sets.



Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)


Sled Push

10 x 10m, unweighted.



5 rounds

15 Wall Ball 20/14#

10 Toes to Bar

30 Double Unders


then immediately Row 500m


Scale 1:

Wall Ball 14/10#

10 K2E

30 DU Attempts


Scale 2:

Goblet Squat & Press AHAP

Explosive Sit Ups

Slow High Singles


Coaches Note:



Push as fast as you can for 10m. Then everyone else takes a turn, then you go again. No weights on the sled! Correct running technique.


You are done when you finished the 500m, until then the clock keeps running.



0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – WOD

0900 – 2030 Open Gym

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