Jan 2017

wod 20170125

“A:
3 sets, of:
Bear Crawl x 10 meters
Push-ups x 10 reps
Banded lat pulldowns x 20 reps
Broad jumps x 10 reps

B:
5 sets, of:
Hand stand kick-ups to freestanding 10 sec*
* Kick-up agains the wall and stand for 30 seconds

C:
Every 2 min for 12 min, of:
Front Squat x 5 reps @75%

D:
Christina
20 min AMRAP
Pull-ups x 9 reps
Squat Cleans x 9 reps @40/30kg*
Kettlebell Swings x 9 reps @24/16kg
Toes-to-Bar x 9 reps**
Push Press x 9 reps @40/30kg
Burpees x 9 reps
* Power Clean
** Knee to elbows, Hanging knee raisers

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”