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WOD: Thursday, 15 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)



Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)


Sled Push

 6 x 10m, weighted.




5 Hang Squat Clean 40/30 kg

AMRAP KB Swings 32/24 kg


Scale 1:

Hang Squat Clean 20/15 kg

KB 24/16 kg


Scale 2:

Sandbag Hang Squat Clean AHAP

KB Goat Bag Swing AHAP


Coaches Note:


Push as fast as you can for 10m. Then everyone else takes a turn, then you go again. Try to increase weight towards the end. Correct running technique.


Use good form on all your HCL, otherwise you will get a sandbag instead of the bar… Its a total of 60 HCL, so crappy form will make you a crappy athlete.



0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

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