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)



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



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)



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: