box of shit

WOD: Monday, 15 June 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:

Scorpion to Twisted Bridge, 10 x each L&R



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.



3 rounds

20 Burpee Box Jumps 24/20”

30m Crawl

40 KB Swings 32/24 kg


Scale 1:

Burpee Box Jumps AHAP

KB Swings AHAP


Scale 2:

Burpee Box Step Ups AHAP

KB Goatbag Swings AHAP


Coaches Note:




0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!