Jan 2017

wod 2017-01-04

“A:
3 sets, of:
Monster Walk x 10+10 Meter
Shoulder openers x 30 seconds
Push-ups x 10 reps
Air Squats x 15 reps

B:
Every 2 min for 12 min, of:
Snatch x 5 reps @70%
* A weight you can control with proper technique
** Power Snatch

C:
AMRAP 15 min, of:
Box Jumps x 12 reps
Power Snatches x 9 reps @40/30kg
Toes-to-bar x 6 reps
* strict knee to elbows
** strict hanging knee raisers

D:
Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps”