partner wod 1

WOD: Wednesday, 10 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:

40m Contralateral Crawl



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



Perform 1 set of the Leg Raise series and one set of the Bridge series.

The correct tempo is absolutely essential.

Don’t rest between sets.



Barrel Ground to Overhead 5 x 1

(Beginners Ground to Shoulder)



‘Team’ WOD:

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

For Time, complete:
100 x Squats
80 x Burpees
60 x Push-Ups
40 x Deadlift (50kg)
20 x Pull-Ups
2000m Row
2 x 10 meters of Prowler Sprint + 80kg
Movements can be completed in any order or rep scheme.
There is no minimum requirement for any movement for any team members…just get it all= done between the three of you.


Coaches Note:


Get the barrel onto your shoulder. Then from there move it to the front and press it overhead. PP and PJ allowed. Try to get it back to the ground without dropping it. Dropping allowed if necessary, onto the drop stations.

Beginners: Ground to shoulder only. You can use a sandbag if the barrels are too heavy. With sandbags do sets of 3.




0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – BBC

1630-1930 – Open Gym

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