greeatest pleasure

WOD: Wednesday, 3 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.



Front Squats

Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.

Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1.



‘Team’ WOD:

Teams of 2 x male and 1 x female (coaches adjust as necessary):

Team Triplett for Time


While a team member is holding a 80lb sandbag.

Each Team Member completes in order:

– 20 x Calorie Row

– 15 x Thrusters w/20kg Bar

– 10 x Burpee-Box-Jump Overs (20″)

Score is total time for all team members to complete the triplet.



1 of the athletes must be holding the sandbag at all times for others to be working.  Can be held in any manner. If the sandbag hits the floor, other athletes must stop until it is picked up again. Athletes must start on the rower 1st and then proceed to thrusters and then burpees.



Coaches Note:


Johns notes:

When  it starts…one will be holding the bag while one rows and 1 waits.

After the first person finishes the row…he/she will move to thrusters…while a second will begin rowing…and the third continues to hold the sandbag. After the first person comes out of burpee-box-jumps, he/she will take the bag and the last person will start rowing, etc… Most of the time, there should be 2 people working while 1 is holding the sandbag.

Yes, it’s quick…idea is for the team to think about the fastest way to get their individuals through the workout. It took me about 2:15 to get all the way thru. It took Grace about 5 minutes…the thrusters are heavy for the female.

It should make the team think about strategies.

Mikes notes:

IF you have enough class time left feel free to run the workout again.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – BBC

0900-1930 – Open Gym

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