Mar 2017

wod 20170328

“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:
Every 2 min for 10 min, of:
Deadlift x 5 reps

D:
Roy
5 Rounds for time, of:
Deadlift x 15 reps @100/70kg
Box Jumps x 20 reps
Pull-Ups x 25 reps

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