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WOD: Friday, 20 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)




Legless Rope Climb

5 sets of 1-3 reps

(Beginners: Rope Plank Pulls)




3 rounds 30/30

Row cal

Parallette Jump Throughs

Sandbag Clean 80/60 lbs

Push Ups

Wall Balls 20/14 lbs


Scale 1:

Sandbag Clean AHAP

Box Push Ups

Wall Balls AHAP


Scale 2:

Goblet Squat & Press AHAP


Coaches Note:


Parallette Jump Throughs: Start in a Plank with your hands on the Parallettes. Jump/swing through and end up in a plank with your hands underneath your back. Jump/swing back. This is 1 point.



0600 – WOD

0915 – WOD

1800 – WOD

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