Oct 2017

wod 2017-10-30

“A:
2 sets, of:
Air Squats x 15 reps
Xiaoping x 9/9 reps
Handrelease push-ups x 10 reps

B:
6 Sets, of:
Strict Toes-to-bar x 5 reps
* Try to work you legs as high as posible as a scaling option

C:
DEAD END
in teams of 2

Part 1
AMRAP 6min, of:
Deadlifts x 21 reps @100/70kg
Lateral Burpees over bar x 21 reps
Max Cal Row in Time Remaining
Rest 2:00

AMRAP 6min, of:
Deadlifts x 18 reps @100/70kg
Lateral Burpees over bar x 18 reps
Max Cal Row in Time Remaining
Rest 2:00

AMRAP 6min, of:
Deadlifts x 15 reps @100/70kg
Lateral Burpees over bar x 15 reps
Max Cal Row in Time Remaining
Rest 2:00

AMRAP 6min, of:
Deadlifts x 12 reps @100/70kg
Lateral Burpees over bar x 12 reps
Max Cal Row in Time Remaining
* Score is the sum of all calories across the four parts.

D:
2 sets of:
Banded Hamstring Curl (laying on your stomach) x 20 reps
Couch Stretch x 30/30 seconds “