Offended you are

WOD: Friday, 17 April 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 Leg Blaster:

20 Squats, 10 Lunges each L&R, 10 Lunge Jumps each L&R, 10 Squat Jumps



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



Wrist Conditioning

1 minute Frontline Drill

1 minute Backline Drill

3 x 10 Handstand w/shoulder touches

(Beginners: 4 x 1 Minute Handstand Hold)

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.





Thruster 20/15 kg

Pull Ups


Scale 1

Goblet Squat AHAP

Renegade Rows (no Push Ups) AHAP


Coaches Note:

Use a weight where you can get between 8-12 reps in your first round.

Go as hard as you can each round!!!

 Renegade Rows: no Push Up between the rows, L&R pair counts as 1 rep.

Score: total reps

Total rounds: 8, alternating between exercises

(1: Thruster, 2: Pull Ups, 3: Thruster…)



0600 – WOD

0915 – WOD

1800 – WOD

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