WOD: Thursday, 11 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.




25 Pull Ups

50 Deadlifts 60/40 kg

50 Push Ups

50 Box Jumps 24/20”

50 Floor Wipers 60/40 kg

50 KB Clean & Press 16/12 kg

25 Pull Ups


Scale 1:

Banded Pull Ups

Deadlifts 40/30 kg

Box Jumps 20”/as high as possible

Floor Wipers 40/30 kg

KB Clean & Press 12/8 kg

Banded Pull Ups


Scale 2:

10 Ring Rows

25 Deadlifts 40/30 kg

25 Box Step Ups 20”

25 Sit Ups

25 KB Swings 12/8 kg

10 Ring Rows


Coaches Note:


Floor Wipers: Holding the bar up over your chest (arms locked out) bring both feet from the ground up to one side and touch the plate (both feet stay together), down to the ground (legs fully extended), up to the other plate and back down to the ground – this completes one rep.

IMPORTANT: use at least one pair of bumper plates, so you can drop the bar without injuring yourself!.


0915 WOD

1800 – WOD

1930 – WOD

1500-2030 – Open Gym

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