sleep on couch

WOD: Monday, 23 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:

Speed Ladder Drills

-Coaches Choice-



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




TGU 4 x 1 L&R

(work up to your 1 RM, always start with your weaker arm and only increase weight if BOTH arms completed the lift)


Beginners 2 x 4 L&R




4 Wall Walks

40 Double Unders

10m Burpee Broad Jump


Scale 1:

Wall Walks AHAP

Mountain Climbers


Scale 2:

10 Burpees


Coaches Note:



Wall Walks – From Plank Position up until your belly touches the wall and back down, no sliding down.

Burpee Broad Jump – Burpee, then from where you get up do a broad jump. Without taking steps at any time do your next burpee… until you cross the 10 m line on the opposite side. For your Burpee, your hands must touch down within a foot from your feet… no forward falling to gain distance. The jump is the only part of the movement where you are allowed to make distance.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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