Aug 2016

wod 2016-08-03

“A:
3 sets, fo:
Ring Hamstring x 10
Bear Crawl shifting finges back/forth x 10
Front rack mobility in rings 30s

B:
Every two minutes, for 16 minutes (8 sets) of:
Front Squat
#1 – 9 reps @ 50%
#2 – 6 reps @ 60%
#3 – 3 rep @ 70%
#4 – 9 reps @ 55%
#5 – 6 reps @ 65%
#6 – 3 rep @ 75%

C:
10 min AMRAP, of:
STOH x 6 reps @40/30kg
Pullups x 8 reps
Kettelbell Swing (a) x 12 reps @24/16kg

D:
3 sets of:
Single Arm KB Row x 6-8 reps per arm
Rest 60 seconds
KB One arm Shoulder press x 5-6 reps
Rest 60 seconds

E:”