WOD: Tuesday, 6 January 2015

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:

Speed Ladder Drills



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



Atlas Stone: Ground to Shoulder


get 2 sets of 3 reps with a heavy stone (each side)

A heavy Slamball counts as a Stone for training purposes.

(Beginners: use heavy Dynamax ball or Sandbag to work on your form first)




10 rounds

5 Toes to Bar

3 Deadlifts 80/50 kg

1 Box Jump 30/24”


Scale 1:


Deadlifts 60/40 kg

Box Jump 24/20”


Scale 2:

Explosive Sit Ups

KB Deadlifts AHAP

3 Squat Jumps AHAP


Coaches Note:



Use Platforms (2 Judo Mats + Black Mat) when lifting stones. This isn’t necessary if you use Sandbags, Wallballs or Slamballs.


This is a fast workout so quick transitions are essential, but watch your form on the DL and the high Box Jump!



0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

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