without weapons

WOD: Friday, 15  January 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:

600m Row

6 Wall Walks



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



EMOM 10 Min

2 Position Power Snatch @ 40/30 Kg

Start your first rep from the high hang, the second one from the ground.

Perform a barbell Overhead hold and do a 3 burpee penalty for  every time you drop the barbell.



Death by… Jumping lunges

With a continuously running clock do one Jumping Lunge  the first minute, two Jumping Lunges  the second minute, three Jumping Lunges  the third minute… continuing as long as you are able.

Use as many sets each minute as needed.


Scale 1:

Regular in-place lunges.


Scale 2:

Air Squats


Coaches Note:

Only well trained athletes should attempt the jumping lunges.