20 reps

WOD: Monday, 25 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:

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 10×10 m



10 Pistols L&R

20 Ring Dips

30 Pull Ups

40 Lunges

50 Air Squats

100 DU


Scale 1:

Cossack Squats
Box Dips or Push Ups
Ring Rows
Box Squats
Mountain Climbers


Coaches Note:




0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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