paddle boards

WOD: Wednesday, 4 November 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 3:

Descending sets of 10-8-6-4

Start with a black rubber band (depending on your weight of course) and do 10 reps (Pull & Transition, NO dip). Then decrease the band size with each set. If you end up with the tiny orange band for your set of 4, then do an additional set where you attempt a strict MU without assistance.

Start each pull with your arms extended as far as possible. Keep your False Grip.

Use what you worked on during the last 2 weeks and keep the correct technique, even though it will feel much easier with the band… this is the challenge: keeping good technique and not getting lazy with the help of the band.



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



Strict Press 5 x 3

(Beginners 3 x 5)




Unilateral KB Thruster 24/16 kg

Slam Ball 23/15 kg


Scale 1:

KB Thruster AHAP

Slam Ball AHAP


Scale 2:

Goblet Squat & Press AHAP

Slam Ball (Pick Up) AHAP


Coaches Note:


Good Front Rack on the KB Thrusters! Full ROM!



0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

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