Jul 2017

wod 20170706

“A:
2 sets, of:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Handstand Kick-ups x 10 reps
Pull-ups x 5 reps

B:
Ring Muscle-up progression:

2 sets, of:
False Grip Row x 8 reps
Baby Muscle-ups x 8 reps *
Negative Muscle-ups x 8 reps
L-sit lift off x 8 reps
* from sitting on your knees under the rings

C:
Jag 28
Run x 800 meters
Kettlebell Swings x 28 reps
Strict Pull-Ups x 28 reps
Kettlebell Clean-and-Jerk x 28 reps
Strict Pull-Ups x 28 reps *
Run x 800 Meters
* Scale using rubber bands, no “”bouncing””

D:
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”