on my bike

WOD: Friday, 3 July 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-Dot Drill

Go through 5 rounds of each of the different movements in one continuous sequence. This drill is for precision and TIME!



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 8 x 20m




5 Scapular Push Ups

5 Scapular Shrugs (First Pull…on the bar)


5 rounds

3 Bear Complex 60/40 kg

1 Monkey Bar trip


Scale 1:

Bear Complex 40/30 kg

Monkey Bar as far as possible


Scale 2:

Bear Complex AHAP

2 segments Lateral Bar


Coaches Note:


Start with 70% speed and increase every run. If anything feels funny, stop running.



Bear Complex is performed 3 times and you are allowed to put the bar down to rest between each complex. (Deadlift-Bent Row-Hang Power Clean-Front Squat-Push Press-Back Squat-Push Press)


Lateral Bar: hang on one of the lateral pull up bars on the cage and side shuffle through the segment hanging from the bar. Do 2 segments.



0600 – WOD

0915 – WOD

1800 – WOD

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