WOD: Thursday, 12 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)



Clean Technique 

Clean Warmup (Barbell Club)

Backhalf Drills





Squat Clean 60/40 kg

Ring Dips


Scale 1:

Power Clean & Front Squat AHAP

Parallel Bar Dips (High Bars, Box, Ground)


Scale 2:

Hang Power Clean AHAP

Box Push Ups


Coaches Note

You have plenty of time to work on Clean technique, so try to keep good technique through all 45 Squat Cleans. Advanced athletes: catch the bar in the full Squat position if at all possible.



0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

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