Oct 2017

wod 20171005

“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:
EMOM 7 minutes, of:
Hollow/arch swings in pull-up bar x 5*
* if you have 7 unbroken pull-ups do kipping/butterfly pull-ups

+

EMOM 5 minutes, of:
Static hold (hanging) in pull-up bar x 20 sec

C:
EMOM 20
#1 Wall Ball Shots x 15
#2 Push Press x 15
#3 Kettlebell Swings x 15
#4 Rowing for Calories x 15
#5 Hand release push-up x 15

D:
3 sets, of:
Hip Thrusters x 12 reps
Back extensions (hands by the side of the body) x 15 reps
Banded push-downs x 50 reps”