spider farm

WOD: Thursday, 3 December 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:

5 minutes of Handstand work

Depending on your level work on handstand holds, holds with shoulder taps, Toe & Heel drill, free standing or handstand walk.



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



Single Leg Deadlifts 3 x 8 each leg

Use a Kettlebell as your weight, KB is held in the hand opposite to the leg you stand on. Hinge from the hip, counterbalance with your free leg, just like the SLDL w/reach.



Peters WOD

100 Burpees

EMOM do 2 Power Cleans 60/40 kg


Scale 1:

Power Cleans AHAP


Scale 2:

Hang Power Cleans AHAP


Coaches Note:




0600 – WOD

1200 – BBC

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!