whos going to stop me

WOD: Thursday, 31 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:

Skin the Cat

Work on whatever progression is ok for you. If you can do it hanging from the rings then try for 3 sets of 1-5 reps.



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



Stone GtS

Work up to your heaviest stone. Then use a stone one weight class below (or Slam Ball) and do:

Tabata GtS

Important: watch your form! Technical failure means no rep!




5 Rounds:

4 Box Jumps 24/20”

20 KB Swings 32/24 kg

8 Diamond Push Ups

10 TTB


Scale 1:

Box Jump AHAP


Box Diamond Push Up

Knee Raises


Scale 2:

Squat Jump

Goatbag Swing AHAP

Explosive Sit Ups


Coaches Note:

Diamond Push Up: Index Finger and Thumb touch each other, forming a diamond shape. Elbows stay close to your torso.