WOD: Wednesday, 18 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:

30 sec Sledgehammer Strikes one side


30 sec Sledgehammer Strikes other side

Do your 30 sec of strikes, then rest until everyone else is done with their first round. Then switch hands and do another 30 sec of strikes. Work on good form, but try to go as hard and fast as you can.



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



Front Squats 1-3-5-5

Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.

Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1.




Hang Snatch 40/25 kg

Burpees over the Bar

after each round do 25 Double Unders


Scale 1:

Hang Snatch AHAP


Scale 2:

Hang Power Snatch AHAP

Mountain Climbers


Coaches Note:


Start from the Hang and go through a full Squat before standing up.



0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

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