protein lemons

WOD: Thursday, 19 February 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:

5x Wall Walk

10x KB Circles around your body both directions

5x KB Figure 8 both directions



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



Pistol Progression Work

If you can do pistols or found your progression, do 3 sets of 5 on each side. Use a progression that leaves strength in the tank for the workout.



4 rounds

10 Push Press 35/25 kg

6 Pistols each L&R


Scale 1:

Push Press AHAP

Box Pistols or Cossack Squats



Coaches Note:




0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

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