Oct 2017

wod 20171003

“A:
2 sets, of:
Crab Walk x 10 meters
Hollow / Arch Swings x 10 reps
Monster Walk x 10 meter

B:
3 sets, of:
Kettlebell Clean & Jerk (alt) x 30 reps

C:
CAPTAIN CRUNCH you go I go

#1 – Athelete 1 go
In a 4:00 Window…
3 Rounds, of:
Deadlifts x 12 reps
Hang Power Cleans x 9 reps
Push Jerks x 6 reps
Time remaining, Max Calorie Row

Rest 4:00 Athlete 1 rests, Athlete 2 go

#2 – Athelete 1 go
In a 4:00 Window…
2 Rounds, of:
Deadlifts x 12 reps
Hang Power Cleans x 9 reps
Push Jerks x 6 reps
Time remaining, Max Calorie Row

Rest 4:00 Athlete 1 rests, Athlete 2 go

#3 – Athelete 1 go
In a 4:00 Window…
1 Rounds, of:
Deadlifts x 12 reps
Hang Power Cleans x 9 reps
Push Jerks x 6 reps
Time remaining, Max Calorie Row

Rest 4:00 Athlete 1 rests, Athlete 2 go

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