the winchester

WOD: Friday, 11 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:

500m Row, choose between max effort or technique training.

Max effort athletes go first, so they have some recovery time before the Strength/Skill part.



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




Deadlift 5 RM




5 rounds

3 Wall Walks

40m Suicide Sprints


Scale 1:

Wall Walks as high as possible


Scale 2:

10m Inchworms


Coaches Note:


Suicide Sprints on the black mats: sprint to the center (5m) and back (5m), all the way (10m),turn around and sprint to the center (5m) and back (5m) and all the way (10m) for a total of 40m


0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!