no demon in hell

WOD: Friday, 22  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:

8 Man Makers

8 Turkish Get-Ups

(Work in increasing the weight along the week)

.

Pillars

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

.

Strength:

EMOM 10 Min

10/5 Push-Ups

The remainder of the minute perform Dynamic Plank

(Beginners may work regular plank and preferably box push-ups)

.

Rx WOD:

5 rounds for time of:
20 Goblet Squats, 24/16 kg
20 Kettlebell Swing (Russian)s, 24/16 kg
20 Alternating Kettlebell Snatches, 24/16 kg

.

Scale 1:

All movements AHAP

.

Scale 2:

Air Squats

Russian Swing

Muscle Snatch with KB or DB

Coaches Note:

None
Advertisements