WOD: Thursday, 4 December 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:

500m Row
3 times Monkey Bars



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



Perform 1 set of the Leg Raise series. Add one other set of either the

Squat, Push Up or Pull Up series.

The correct tempo is absolutely essential: 2121

Don’t rest between sets.



20  m Farmers Walk Ladder, up to max and down




10 Box Jumps 24/20”

6 Deadlift-Hang Power Clean-Push Jerk @ 50/35 kg

8 4ct. Mountain Climbers


Scale 1:

Box Jumps 20/10”

Complex @ 30/15 kg

4 ct. Mountain Climbers AHAP


Scale 2:

Box Step Ups AHAP

Complex AHAP


Coaches Note:


Use the Farmers Walk Bars, one set of bars starts loaded with 2×10 kg bumpers, the other with 2×20 kg bumpers. Decide in which group you want to start. Every member of the group walks 10m and back. Once all are done, increase the weight of the light bars by 2×5 kg each, the heavy bars by 2×10 kg each. Go until you reach your max. Once the strongest in each group is done (if enough time is left) do the same ladder by decreasing the weight again.


Complex: perform the Complex 6 times. You can take breaks but dont drop the weight, put it down in a reverse DL.

Mountain Climbers: if your foot doesn’t end up flat & parallel to your hand, with the other leg fully extended, its S1. Time to work on your mobility bro!



0915 WOD

1800 – WOD

1930 – WOD

1400-2030 – Open Gym

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