WOD: Friday, 16 October 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

(you can find the video on our CrossFit Assault Youtube Channel)



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




3 sets of max STRICT Ring Dips (see coaches notes)

After the 3 sets do 1 set of a 60 sec hold in the Support position




4 rounds

8 Double KB C&J @ 24/16 kg

20m Farmers Carry, 2×20 kg/20+10 kg bumper plates

12 Double Rack Squats @ 24/16 kg


Scale 1:

8 Double KB C&J AHAP

20m Farmers Carry, 2×10 kg/10+5 kg bumper plates

12 Double Rack Squats AHAP


Scale 2:

8 Alternate KB C&J AHAP

20m Farmers Carry, 1×10 kg/1×5 kg bumper plates

8 Goblet Squats AHAP


Coaches Note:


Strict Ring Dip – start with your weight supported (feet on the ground) in the lowest dip position possible. Lift your feet off the ground. From the dead hang press up into full lockout and slowly return to starting position. Put feet back on the ground and pause 1 second. Repeat.

Support position – arms locked out, hands externally rotated to 45 degrees. Engage shoulders (pull shoulder blades down)



0600 – WOD

0915 – WOD

1800 – WOD

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