WOD: Friday, 26 May 2017



Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.



10x Bent knee iron cross

10x Rollover into V-sits

10x rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon



5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn




1 Pegboard Ascent





Overhead Squat

5×3 OTM: Work to HAP






Dirty South Buddy Competition Qualifier

In teams of two


4 Rounds for time and reps of the following:


One person will do 75 double unders (or 150 singles) and the other will do max reps of the designated exercise until their partner completes the double unders-once complete, switch roles.  After both people have completed the double unders and the excercise, you move to the next movement.  In total there are 4 rounds and you will keep a running tally of the reps completed for your team.  Each person will do a total of 300 double unders and do max reps of all 4 exercises.


Final score is total reps completed divided by time (in seconds) x1000 (DON’T WORRY, we’ll use a calculator!)


4 Rounds For Time:


Round 1: 75 Double Unders/ Overhead Squat (95/65)

 Round 2: 75 Double Unders/ Push Press (95/65)

 Round 3: 75 Double Unders/ Sumo Deadlift Highpull (95/65)

 Round 4: 75 Double Unders/ Front Squat (95/65)


Scale 1 and Masters 40+:

Scale weight and height as necessary. If your partner does single unders, you too.


Scale 2:

See S1


Coaches Note:

This should be fun!