Apr 2017

wod 20170410

“A:
2 sets, of:
Monster Walk x 10+10 Meter
Mountain Climbers x 20 reps
Push-ups x 10 reps
Air Squats x 15 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:
Every 3 minutes for 12 minutes, of:
Back Squat x 10 reps @medium

D:
AMRAP 15 min, of:
Box Jumps x 12 reps
Power Snatches x 9 reps
Toes-to-bar x 6 reps
* strict knee to elbows
** strict hanging knee raisers

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”