WOD: Monday, 23 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:

Weighted Plank Hold Front, L & R for 60 sec each

(Put Sandbag, Plate or Chains on your hip if you are able to hold an unweighted Plank for 1 minute)



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




Handstand w/shoulder touches

3 x 10

Wall Walk up as high as you can, then alternating L&R touch your hand to your shoulder. If not strong enough touch opposite elbow or just raise your hand of the floor. Keep strict full body tension.



6 rounds

24 Air Squats

12 Push Ups

2 Stone Ground to Shoulder (Medium/Light)


Scale 1:

Box Squats

Box Push Ups

4 Sandbag Ground to Shoulder 60/40 lbs


Scale 2:

Sandbag GtS AHAP


Coaches Note:



Feel free to use any progression of Stone GtS, the Scaling options are just options.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Barbell Club

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