Oct 2017

wod 20171016

“A:
2 sets, of:
Mountain Climbers x 20 reps
Pull-ups x 5 reps
Push-ups x 10 reps
Air Squats x 15 reps

B:
Every 90 seconds for 6 minutes, of:
Hollow Hold x 30 seconds
Arch Hold x 30 seconds
Rest 30 seconds

+

10 sets, of:
1 hollow / arch swing + 1 kipping Pull-up

C:
Bergeron Open Test (mod)*

AMRAP 20 minutes, of:
Wall Ball x 50 reps
Double Unders x 50 reps
Box Jumps x 40 reps
Toes-to-Bars x 40 reps
Pull-Ups x30 reps**
Burpees x 30 reps
Power Cleans x 20 reps
Jerks x 20 reps
Power Snatches x 20 reps
Over Head Squats x 10 reps
* in teams of 2
* Scale to ring rows, if you have 9 unbroken pull-ups do Chest to bar

D:
2 sets, of:
Hammer Curl x 15 reps
Couch stretch x 30+30 sec
Hamstrings stretch x 30+30 sec”