better place

WOD: Thursday, 21 May 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:

20 KB Circles around the hip (both directions)

20 KB Fig. 8 (both directions)



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



Yoke/Barbell Carry

Complete 5 sets of 20m carrying a Yoke or Barbell on your shoulders. Try to add weight each set.



3 rounds – Circuit 50/10

Wall Balls 20/14 lbs

KB Snatch 24/16 kg

Sandbag Lunges 80/60 lbs

Renegade Row 20/15 kg


Scale 1:

Wall Balls 14/10 lbs

KB Snatch 16/12 kg

Sandbag Lunges 60/40 lbs

Renegade Row 15/10 kg


Scale 2:

Goblet Squat & Press AHAP

KB Ground to OH AHAP


Renegade Row AHAP (Push Up from knees)


Coaches Note:


Use the Yoke and set up 2 Stations with Racks on each side of the mats (ON the mats). Barbells will be carried from rack to rack and set down after 10m, then you turn around, pick the bar back up and do the second 10m. Same turn around procedure for the Yoke. Make sure you stay tight during the walk to protect your back. Small regular steps.



0600 – WOD

1800 – WOD

1930 – On Ramp

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