WOD: Friday, 6 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)




Pistols 3×3 (each L&R) @ 3112

Box Pistols and negative Box Pistols are ok as well


5 x 10 Cossack Squats




4 rounds

10 Push Press 40/25 kg

6 Pistols each L&R


Scale 1:

Push Press AHAP

Box Pistols or Cossack Squats


Coaches Note:




0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!