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WOD: Thursday, 25 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:


5-10 minutes of working on whatever progression exercises are most useful for you..

Passive/Active Hold, Arch/Hollow swinging, Laying Hip Thrust, Kipping w/3 sec hold on top, Kipping, Butterfly Progressions…



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



Pistols 3×3 (each L&R) @ 3112

Box Pistols and negative Box Pistols are ok as well


5 x 10 Cossack Squats



4 rounds

40m Suicide Sprint

5 Burpee – C2B Pull Up – Toes to Bar Complexes

3 Box Jumps 30/24”


Scale 1:

Burpee – Pull Up – K2E

Box Jumps 24/20


Scale 2:

10 4ct Mountain Climbers

Burpee – Jumping PU – Knee Raise

Box Step Ups 24/20


Coaches Note:


Pistols – can be done from a box or with weight held in your hand to counterbalance. Dont use rubber bands to hold on and you ABSOLUTELY have to observe the prescribed tempo.

If you cant do pistols at the prescribed tempo you have to scale. Try to do up to 5 sets of 10 reps in good form of Cossack Squats. You might want to start with Cossacks if you never did any regular single leg strength work in order to finish 5 sets.

Cossack Squats – Fully extend the non squatting leg, stand up fully between repetitions


Suicides – 5-5-10-5-5-10 (meters)

If you drop off the bar during the complex, the rep of the whole complex doesn’t count. Start again with the Burpee.



0600 – WOD

1800 – WOD

1930 – On Ramp

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