matches sulphur

WOD: Friday, 21 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)



Try to get a passive hang of 2 minutes or an Active Hang of 1 minute. If you finished those levels on a previous day you will proceed to either Ring Rows, Jackknife OR Half Pull Ups. If you choose Jackknife or Half Pull Ups, you have to be able to get at least the reps for 1 set of the intermediate level (i.e. 11 Half Pull Ups) or you should decrease the level next time. If you have done this already this week, then try to get more reps this time and work on reaching the progression to the next level.

The correct tempo is absolutely essential: 2121



EMOM12 – 3 Power Snatch @ low/medium weight

(Beginners: Hang Power Snatch @ low weight)





Renegade Rows 20/10 kg

4 ct. Mountain Climbers

Slam Balls 15/9 kg


Scale 1:

Renegade Rows 15/5

Slam Balls 9/6 kg


Scale 2

Renegade Rows AHAP

Slam Balls AHAP (Pick Up)


Coaches Note:


Goal is bar speed and work on perfecting your technique. Use a weight where you feel comfortable and are able to “feel” the bar. If you have to focus on getting the weight up, its too heavy.


You can start with any of the three exercises.



0600 – WOD

0915 – WOD

1800 – WOD

0900-1300 – Open Gym

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