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WOD: Wednesday, 23 September 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:

2 min max Double Unders



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.




Row 20 cal

20 Wall Balls 20/14#

40m Barrel Carry AHAP


Scale 1:

Wall Balls 14/10#


Scale 2:

Goblet Squat & Press AHAP

40m Barrel Pull AHAP


Coaches Note:



Barrel Carry: Carry the heaviest barrel you can… any way you want, as long as no part of the barrel is touching the ground.

Barrel Pull: Pull the barrel, walking backwards, bottom edge of barrel is sliding on the ground.

Athletes can start at different exercises in order to have enough spots on the rowers.



0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

Don’t forget to sign up for your classes!