Jan 2017

wod 20170130

“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:
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 10 min, of:
Push Jerk x 5 reps

D:
Tommy Mac
2 round for time, of:
Burpees x 12 reps
Thrusters x 12 reps @50/35kg
Burpees x 12 reps
Power Snatch x 12 reps @50/35kg
Burpees x 12 reps
Push Jerks x 12 reps @50/35kg
Burpees x 12 reps
Hang Squat Clean x 12 reps @50/35kg
Burpees x 12 reps
Overhead Squat x 12 reps @50/35kg

E:
3 sets, of:
Sit-ups x 15 reps
Back extensions x 10 reps”