monday fuck off

WOD: Monday, 26 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:

Muscle Up Drills Week 2:

3 sets of

1 minute continuous Transitions

Set rings at a height so that you will be on your toes when you are in the low ring dip position (the end of of your transition movement). Use your legs to support the up/down movement during the transition, this is not strength training like last week. Remember to use the first pull and pull all the way until your knuckles touch your chest (as you practiced in last weeks drills) before starting the transition.

This is a technique drill, so dont rush it, but try to use your kinaesthetic awareness to get a “feel” for the movement.



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




EMOM 12:

3 Hang Power Snatches



Double Tabata (16 rounds)

alternating each round between

Front Squats 20/15 kg

KB Swings 16/12 kg


Scale 1

Front Squats/Goblet Squats AHAP

KB Swings AHAP


Scale 2

Air Squats/Box Squats

Goatbag Swings AHAP


Coaches Note:





0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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