a real man
WOD: Wednesday, 17 February 2016
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:

Core Concentration

30 seconds each exercise with 10 seconds rest in between:
Knee and High-Heel Plank
Scissor Plank
Knee to elbow plank
Dynamic Plank


Seal Roll – Bridge – V-Up Complex (10 reps)
5x 20m Front Rack Walking Lunges
Build weight
3 rounds, each round for time, of:
100 Double Unders
15 Burpee Pull-Ups

Rest 1 min between each round

Each round is scored separately.

Scale 1:
50 Double Unders or 100 Side Hops
15 Burpee jumping pull-ups


Scale 2:
50 Mountain Climbers
15 Burpee to a target


Coaches Note: