Mar 2016

wod 2016-03-30

“A:
Every minute, on the minute, for 12 minutes, complete:
# 1 – Shoulder Opener x 30 seconds
# 2 – Narrow Grip Strict Pull-Ups x 5-8 reps
# 3 – Reverse Flys x 10 reps

B:
3 sets of:
Muscle-Up Swing x 5 reps
Rest 60 seconds
Muscle-Up Low Ring Transition x 5 reps
Rest 60 seconds
Ring Dips x 8-10 reps
Rest 60 seconds
Point is to work on the movement patterns for mu.

C:
5 rounds for time, of:
Thrusters x 12 @40/30kg
Handstand walk 5m (wallwalk, 10 steps, handstand hold 45s)
Boxjumps, step down x 12 reps

D:
Every 45 Seconds for 9 Minutes (12 sets)
Banded Deadlift x 2 reps @ 35% Bar Weight + 25-30% Band Tension at Lockout