Mar 2017

wod 2017-03-22

“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:
Kipping Pull-up practice, one of the following:
4 x 10 Pull-ups
4 x 8 Pull-ups
6 x 6 Pull-ups
6 x 4 Pull-ups
8 x 2 Pull-ups
10 x 1 Swing – 1 Pull-up
* Timecap 5 min

C:
Kettlebell Swing
21-15-9

D:
POWER HOUR
For Time:
Clean and Jerks x 50 reps @60/40kg
*At the top of each minute, complete 6 TTB or hanging knee raisers, start with TTB.

E:
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”