Mar 2017

wod 2017-03-21

“A:
3 sets, of:
Row 250M
Wall walk (hand to hip) x 10 reps
Shoulder wipes x 10 reps
Hand stand hold (nose to wall) x 30 seconds
Air Squats x 10 reps

B:
Double under practice, one of the following:
4 x 60 Unbroken DU
4 x 50 Unbroken DU
5 x 40 Unbroken DU
5 x 30 Unbroken DU
6 x 25 Unbroken DU
6 x 20 Unbroken DU
16x 2 SU – 1 DU – 2 SU
* Timecap 5 min

C:
EMOM 10, of:
Hang Power Snatch x 3 reps

D:
EMOM 15 min, of:
#1 – Row @15/10 cal
#2 – Kettelbell Burpee Box Step-Ups x 8 @24/16kg*
#3 – Clean x 10 reps @60/40kg**
* Kettlebell in front rack position over the box
*** clean any how

E:
4 sets, of:
Hollow-hold x 30 seconds
Superman Hold x 30 seconds
Rest 30 seconds