box jump shin

WOD: Tuesday, 23 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)



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



Power Snatch 5×3 @ 50-60% of 1RM

(Beginners: Hang Power Snatch)



Hold on 2

In teams of 2:

75 Ring Dips/Pullup Hold

20 Squat Cleans at 70/50 kg

Row 1500 m/Deadlift Hold 100/70 kg

50 m Walking Lunge with 24/16 kg kettlebell

This is a 2 person team workout.  Only one person works at a time.

For time.


Scale 1:

Push Ups/Passive Hang

Squat Cleans 40/30 kg

DL Hold 70/50 kg

Walking Lunge 16/12 kg


Scale 2:

Box Push Ups





Coaches Note:



The goal here is bar speed, not trying to get heavier weight on the bar. If your weight is too heavy you will not be explosive enough. If you have trouble with the overhead position in the Snatch grip (no external shoulder rotation, bad wrists).



While partner A holds a pullup (chin over the bar), partner B does as many ring dips as possible.  When Partner A drops from bar, Partner B stops and they switch.  Continue until 75 ring dips are complete.

Squat Cleans are tag team.  Do as many as you want and then switch until 20 are complete

Partner A rows as far as possible while Partner B lifts and holds 225 lbs in the air.  When the weight drops, rowing stops and partners switch.  Continue until 1500 m are complete.

Walking lunge is tag team.  Go as far as you want and then switch with your partner until 50 m are complete.



0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – WOD

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