Jan 2019

WOD 20190111

A: (5)
3 sets, of:
Bear Crawl 5 + 5 + 5 + 5 m
Thruster x 7 reps @20/15kg
Superhuman Prisoners Hold :30 sec

B: (G, PUSH)
3 sets, of:
Pike push-ups toes on box x 3-5 reps
Tucked L-sit hold :30 sec

2 sets, of:
Straight arm Plank in low rings :30 sec
Push-ups x 12 reps

C:
“RAISE THE BAR”
Ascending Ladder for 16 Minutes:
Thrusters x 3 reps @40/30kg
Toes to Bar x 3 reps
Thrusters x 6 reps @40/30kg
Toes to Bar x 6 reps
Thrusters x 9 reps @40/30kg
Toes to Bar x 9 reps

* Increase 3 reps per exercise per round
** Every 2 or 4 min row/bike 150/100 meters