Mar 2018

wod 20180316

“A:
3 Rounds, of:
Beat Swings x 8 reps
Walking Lunges x 10 reps
Single unders x 20 reps

B:
EMOM 10 min, of:
#even – Pull-up Static hold at top x 30 seconds
#odd – Handstand hold x 30 Seconds

C:
Every minute, on the minute, for 30 minutes, of:
Minute 1 – Power Cleans x 5 reps + Burpees x 5 reps
Minute 2 – Front Rack Alt. Reverse Lunges x 10 reps
Minute 3 – Double Unders x 20 reps + Pull-Ups x 10 reps
@60/40kg

D:
Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps”