sweat bleed

WOD: Monday, 9 March 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:

Do a total of 3 sets of:

False Grip Chin Up & Hang: Hang from the rings in the False Grip. Do 2 Ring Rows then hold for 5 sec. in the false grip at the lowest position possible for you. Use an angle that allows you to complete the exercise in good form.

Scap Push Ups: Full retraction/protraction of shoulder blades with locked out elbows. Use a rubber band if you can. Do 2 sets of 10 between your Chin Up sets.



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




Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)


Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)


Sprint 8 x 20m



5 rounds

10 Deadlifts @ BW/.75 BW

10 KB Swings 32/24 kg

10 Burpee Pull Ups


Scale 1:

Deadlifts AHAP

KB Swings AHAP

Burpee Jumping Pull Up


Scale 2:

KB Deadlifts or DL from plate stacks

Goatbag Swings AHAP


Coaches Note:



Start with 70% speed and increase every run. If anything feels funny, stop running. Make sure you get a good sprint start.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Barbell Club

Don’t forget to sign up for your classes!