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WOD: Thursday, 29 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)






Filthy Fifty

For time:

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 Kettlebell swings, 16/12 kg

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 20/15 kg

50 Back extensions

50 Wall ball shots, 20/14 lbs

50 Burpees

50 Double unders


This is a Wall of Fame workout


Scale 1:

35 reps of each


Scale 2:

25 reps of

Box jump as high as possible

Ring Rows

Kettlebell swings, 12/8 kg

Split Squat (total of 25, not per side)

Explosive Sit ups

Push press AHAP


Goblet Squat & Press AHAP


 Mountain Climbers


Coaches Note:



We need to improvise some additional spots to do the back extensions. We will have 3 in total: the regular GHD and the 2 large tires. Put weights into the tires. Heels go under one side, lean over the other side. You cant bend down as low as with the GHD, so you might want to put some mats under the tires to raise them higher and maybe a mat under where the head would touch down. You can also lay on one of the large gymnastic boxes and have someone hold your legs down. If you aim for the Leaderboard you have to do it on the GHD. Start staggered in groups of 3.


0600 – WOD

1200 – BBC

1800 – WOD

1930 – On Ramp

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