Nov 2017

wod 2017-11-15

“A:
2 sets, of:
Monster Walk x 10 meters
Back extensions x 10 reps
Handstand Kick-ups x 10 reps

B:
4 rounds of of:
Hollow Hold x 30 seconds
Arch Hold x 30 seconds
Rest 30 seconds
Then…
10 sets, of:
1 hollow / arch swing + 1 kipping Pull-up

C:
AMRAP 5:
Buy in: Burpee Box Jumps over x 10 reps

Deadlifts x 12 reps*
Bar Facing Burpees x 12 reps
Rest 2:00

AMRAP 5:
Buy in: Burpee Box Jumps over x 8 reps

Deadlifts x 9 reps*
Bar Facing Burpees x 9 reps
Rest 2:00

AMRAP 5:
Buy in: Burpee Box Jumps over x 6 reps

Deadlifts x 6 reps*
Bar Facing Burpees x 6 reps
* Increase weight with 20/10 kg per AMRAP

D:
Bullet proof Shoulders #2
Banded Pull-apart x 15 reps
Skapula Handstand Push-ups x 10 reps
Sidelying rotorcufs x 10/10 reps
Shoulder flyes to 45 degrees above shoulder x 15 reps
Wall walk x 10 reps”