ass you want

WOD: Tuesday, 18 August 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:

Handstand Work (at whatever level you are)



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




Sitting Single Dumbbell Press 3×8 each L&R

Sit on a bench and while keeping your upper body vertical and under tension press a single KB overhead. Keep your grip/DB position as if you would be pressing a Barbell in a behind the neck strict Press. Its important to pull your shoulder blades down to engage the lat, so that you have a stable platform to press against, similar to the Bench Press. Dont use your other arm to help stabilising.




C2B Pull Ups

OH Lunge Walk (1 step L&R is 1 rep)  20/10 kg bumper plate

Burpees to plate


Scale 1:

Pull Ups

OH Lunge Walk AHAP


Scale 2:

Cossack Squats


Coaches Note:



After your Burpee, jump onto your bumper plate and clap overhead instead of doing the regular jump and clap.



0600 – WOD

1700 – WOD

1815 – Yoga

Don’t forget to sign up for your classes!