Mar 2017

wod 20170330

“A:
3 sets, of:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Handstand Kick-ups x 10 reps
Jumping Air Squats x 10 reps

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:
5 sets, of:
Single arm Ketlebell row x 7/7 reps

D:
HOPE
3 Rounds, For Total Reps in 17 minutes
#1 – 1min Burpees
#2 – 1min Power Snatch @35/35kg
#3 – 1min Box Jump
#4 – 1min Thruster @35/35kg
#1 – 1min Chest-to-Bar Pull-Ups*
#6 – 1min Rest
* Pull-ups, ring rows

E:
2 sets, of:
Couch stretch x 30+30 sec
Hamstrings stretch x 30+30 sec”