Dec 2017

wod 20171213

“A:
2 sets, of:
Bear Crawl x 10 meters
Back Extensions x 10 reps
Handstand Kick-ups x 10 reps

B:
3 rounds for skills (not for time), of:
Ring Rows Feet Elevated x 10 reps (10 sec hold on last rep in top)
Handstand Hold x 30 seconds

C:
“Doce” in teams of 2 (you go, I go)
Part 1
AMRAP 4:
Calorie Row @27 cal
Power Cleans x 27 reps @50/35kg
Burpee Box Jump Overs x 15 reps

Rest 4 Minutes

Part 2
AMRAP 4:
Calorie Row @21 cal
Power Cleans x 21 reps @50/35kg
Burpee Box Jump Overs x 10 reps

4 Minutes

“Doce” Part 3
AMRAP 4:00
Calorie Row @15 cal
Power Cleans x 15 reps @50/35kg
Burpee Box Jump Overs x 5 reps

D:
Bullet proof Shoulders #2
Banded Pull-apart x 15 reps
Skapula Handstand Push-ups x 10 reps
Sidelying rotorcufs x 10/10 reps
Shoulder flyes to 45 degrees above shoulder x 15 reps
Wall walk x 10 reps”