Jul 2017

wod 20170712

“A:
2 laps, of:
Hollow / Arch Swings x 20 reps
Air Squats x 10 reps
Handrelese Push-ups x 10 reps
Goodmoornings x 10 reps

B:
Take 10 min to find you max handstand walk*
* practice your handstand walk, wallwalks nose-to-wall

C:
Syncronized “”Regionals style”” team wod
For time, of:
Medball Thrusters x 30 reps
Burpee over medball x 30 reps
Lunges with medball x 30 reps
Medball Thrusters x 20 reps
Burpee over medball x 20 reps
Lunges with medball x 20 reps
Medball Thrusters x 10 reps
Burpee over medball x 10 reps
Lunges with medball x 10 reps
* The entire calls forms a line and does the excercies syncronous on coach command

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”