WOD: Wednesday, 14 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:

10m Dragon Walk

Once through the monkey bars



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



L-Sit progressions

Foot Supported Floor L-Sit: Total time 60 sec

1 Foot Supported Floor L-Sit: Total time 60 sec

Tucked Floor L-Sit: 1 try for max time

You can check out the progressions HERE



1-10 Goblet Squats 24/16 kg

10-1 KB Shoulder to Overhead 24/16 Kg

after every round 5 Mountain Climbers 4ct.


Scale 1:

KB 16/12 kg


Scale 2:

KB 12/8 kg


Coaches Note:


Everyone starts with the Foot Supported L-Sit until he gets a total time of 60 s. Then move on to the next level, do your time, then you get 1 attempt at L3 for max time.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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