Mar 2018

wod 20180312

“A:
3 rounds, of:
Wall walks x 3 reps
Wallball over Shoulder x 10 reps
Wallball Clean x 10 reps

B:
10 rounds, of:
Handrelease Push-ups x 6 reps
False grip Pull-ups in Rings* x 3 reps
* Ring rows, according to standards

C:
FOUR BY FOUR
EMOM 16 min, of:
#1- Wallballs x 7 reps + Pull-ups x 7 reps
#2 – Box Jumps x 15 reps
#3 – Power Snatches x 7 reps + Over Head Squats x 7 reps @40/30kg
#4 – Row @12/19 cal

D:
2 sets of:
Banded Hamstring Curl x 20 reps
Dumbbell Z-Press x 20 reps @15/10kg”