Jan 2017

wod 20170110

“A:
3 sets, of:
Burpees x 10 reps
Banded good mornings x 10 reps
Pass throughs x 10 reps
Handstand hold x 30 seconds

B:
Every 90 seconds for 6 minutes, of:
Push Press x 3 reps @80%
** if you are unsure of your 1 Rm do 5 reps with a really heavy weight

C:
UP & DOWN
4 rounds, 3 min AMRAP, of:
Overhead Squats x 21 reps @40/30kg
Lateral Burpees over Bar x 21 reps
Row calories @max

Rest 3:00
* For each round remove 3 reps ie 21,18,15,12 reps

D:
4 rounds, of:
Weighted Jack knifes x 6 reps @10/5kg
Inverted Barbell row x 6 reps”