Jan 2018

wod 20180118

“A:
Band distracted Perfect Stretch x 60/60 seconds
Xiaoping x 9/9 reps
Hamsting Pulses x 7/7 reps

C:
3 rounds, of:
Negative handstand push-up x 4 reps
Hollwow/Arch roll x 6 reps

D:
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 reps @ 85%
*Set 4 – 1 reps @ 85%
*Set 5 – 1 reps @ 85%

E:
AMRAP 7 min, of:
Clean & Jerk x 3 reps @60/40kg
Toes to bar x 3 reps
Clean & Jerk x 6 reps @60/40kg
Toes to bar x 6 reps
Clean & Jerk x 9 reps @60/40kg
Toes to bar x 9 reps
+ 3 every round until timecap

F:
2 sets of:
Banded Hamstring Curl x 20 reps
rest as needed
Kettlebell Z-Press x 20 reps
Banded Lateral Leg Raises x 20 reps each leg
rest as needed