Mar 2017

wod 20170314

“A:
3 sets, of:
Burpees x 10 reps
Hollow / Arch Swings x 10 reps
Pass throughs x 10 reps
Handstand hold x 30 seconds

B:
Kipping Pull-up practice, one of the following:
4 x 10 Pull-ups
4 x 8 Pull-ups
6 x 6 Pull-ups
6 x 4 Pull-ups
8 x 2 Pull-ups
10 x 1 Swing – 1 Pull-up
* Timecap 5 min

C:
EMOM 7, of:
Press + Push Press + Pushjerk

D:
Jack
AMRAP20 minutes, of:
Push Press x 10 @50/35kg
Kettlebell Swings x 10 reps @24/16reps
Box Jumps x 10 reps

E:
3 sets, of:
Hip Thrusters x 6 reps @60/40kg
Weighted Jack Knifes x 10 reps @10/5kg”