Jul 2016

wod 2016-07-21

“””A:
3 sets of:
Pec Smash x 45 seconds per side
Rack-Assisted Pec Stretch x 45 seconds
Band-Assisted Anterior Pec Stretch x 45 seconds per side

B:
For 15 minutes, complete:
#Pull-up Progression, 3 sets on each excercise before moving on:
1. Ring row x 5 reps
2. Strict pull-up x 2-5 reps (pull as high as you can, no rubberbands)
3. 2 for 1 kipp x 3 reps
4. Kipping Pull-up x 3 reps
5. Butterfly Pull-up x 3 reps

C:
Every 2 min, for 12 min (6 sets):
Handstand walk < 5 meters D: Every 4 minutes, for 16 minutes (4 sets), complete: Push Press @35kg x 10 reps Front Squat @35kg x 15 reps Box Jump Overs x 20 reps Double Unders x 25 reps "