Jan 2018

wod 20180126

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

C:
3 rounds, of:
Swinging horizontal ring rows x 5 reps
Headstand press to plank x 5 reps https://youtu.be/EO5Wq-DehxM

D:
Front Squat
#1 – 3 reps @ 75%
#2 – 2 reps @ 80%
#3 – 1 rep @ 85%
#4 – 3 reps @ 80%
#5 – 2 reps @ 85%
#6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

D:
18.0
21-15-9
Dumbbel Snatch @24/16kg
Burpees

E:
2 sets, of:
Over head Shoulder rocks x 10 reps
Box One Leg Extensions x 3/3 reps