keep calm return fire

WOD: Wednesday, 21 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:

1 minute total of Floor L-Sit 

(pick your progression)

Foot Supported Floor L-Sit

1 Foot Supported Floor L-Sit

Tucked Floor L-Sit

You can check out the progressions HERE



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



3 sets of max STRICT Ring Dips (see coaches notes). Do weighted STRICT Ring Dips if you can complete more than 5 reps.


Isometric hold in the support position on the rings (or the parallel bars) for a total of 60 seconds.



6 rounds 

3 Curtis P @ 70/45 kg

3 Chest 2 Bar Pull Ups


Scale 1:

3 Curtis P @ 40/30kg

3 Pull Ups


Scale 2:

6 Hang Power Clean @ 20/15 kg

6 Push Press @ 20/15 kg

6 Split Squats (3 left, 3 right)

6 Ring Rows


Coaches Note:

Weekly Special:

Do the L-Sit minute at the end of the WOD, not before the Strength part


Strict Ring Dip – start with your weight supported (feet on the ground) in the lowest dip position possible. Lift your feet off the ground. From the dead hang press up into full lockout and slowly return to starting position. Put feet back on the ground and pause 1 second. Repeat.

Support position – arms locked out, hands externally rotated to 45 degrees. Engage shoulders (pull shoulder blades down)



Curtis P – Power Clean, left Lunge, right Lunge, Push Press.




0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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