Jan 2020

wod 20200122

A:(3)
3 sets, of:
Barbell Ground to Over head x 10 reps @20/15kg
Laterar Burpees over bar x 10 reps
Bent Over Barbell Row x 10 reps
Rest :1 min

B: (3 PART WOD)
15-12-9, for time, of:
Thrusters @40/30kg
Barfacing Burpees
Rest :3 min

15-12-9, for time, of:
Power Clean @60/40kg
Strict Hand Stand Push-ups (Wallwalks 5-4-3)
Rest :3min

3 rounds for time, of:
Assult BIke / Row @30/20 cal
Ring Muscle-ups x 7 reps (Ring Row turnovers x 10 reps)

OPTIONAL: (AFTER CLASS WORK)

Shoulder Conditioning:
4 sets, of:
Single Arm Kneesupported External Rotations x 10 reps

3 sets, of:
Single arm Dumbell high Pull 8 reps

3 rounds, of:
Turkish Sit-ups x 5 reps
Single Arm KB Swings 12/12 reps