WOD: Friday, 28 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:

5 Wall Walks

4 x 3  “High” Box Jumps (usually 30/24”)



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



Perform 1 set each of the Squat, Push Up and Pull Up series.

The correct tempo is absolutely essential: 2121

Don’t rest between sets.



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)

(Beginners: Hang Power Snatch @ low weight)





8 Hang Power Cleans 50/35 kg

40m Farmers Carry (Sandbag) 120/80 lbs

20m Overhead Plate Lunges 20/10 kg


Scale 1:

HPC 20/15 kg

Farmers Carry AHAP

OH Plate Lunges AHAP


Scale 2



Coaches Note:


For the Farmers Carry you can use any object with an equivalent weight: Barrel, Slam Ball, Bumper Plates… the weight has to be carried in front of your chest, otherwise its not a Farmers Carry. Athletes can start at different exercises.



0600 – WOD

0915 – WOD

1800 – WOD

0900-1300 – Open Gym

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