agigbotty Some of the best moments come after the WOD!


Be sure to do your ten minutes of pre-class dynamic flexibility work.



1. Practice handstands and progressions to handstand walks for 10 minutes (10 min)

2. Technique review: proper set-up and execution of the bench press (5 min)


3. Bench press:

  • 3-2-2-2-1-1-1-1

Fifteen minutes to work up to a max for the day.



4. "Traflagar”


  • Even minutes: 40s max 10m Shuttle runs
  • Odd minutes: 40s max Push-ups

Rest 2 min. before doing


  • Kettlebell Swings

Score is total runs/total push-ups/kettlebell swings

LIII: as rx’d, 70/53 LII: push-ups as appropriate, 53/35 LI: four rounds not for time of 10 x 10m shuttle run, 10 push-ups, practice kettlebell swings for 3 min.

5. Cash-out: 3 Rounds of:

  • 6/arm powell raises @3010 tempo
  • :30-:45s Sorenson Hold (sub superman hold

Have fun!