Jan 2017

wod 20170109

“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:
Squat Clean x 5 reps @75%
* Scale to a wight where you can do 5 reps with proper technique
** Power Snatche + Front Squat

C:
4 Rounds, of:
AMRAP 4 min, of:
#1 – Kettlebell Swings @24/16kg
#2 – Toes to Bar *
#3 – Thrusters @40/30kg **
#4 – Rest
* Knees to elbows, hanging knee raisers
** Front Squats

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”