Mar 2017

wod 20170315

“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:
Double under practice, one of the following:
4 x 60 Unbroken DU
4 x 50 Unbroken DU
5 x 40 Unbroken DU
5 x 30 Unbroken DU
6 x 25 Unbroken DU
6 x 20 Unbroken DU
16x 2 SU – 1 DU – 2 SU
* Timecap 5 min

C:
Every 2 min for 10 min, of:
Back Squat x 5 reps

D:
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

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”