WOD 04/23/18
A2: Max Rounds in 90 Seconds of:
10 WallBall
5 Burpee
10 WallBall
5 Burpee
A3: 3 RFQ of:
5 Scap Pull Up
1 Strict Pull Up
20 Second Bent Arm Chin Hang
20 Seconds Active Hang
14/12 Calorie Row
3 Wallwalk
5 Handstand Scap Push Up
20 Seconds Handstand Hold
5 Scap Pull Up
1 Strict Pull Up
20 Second Bent Arm Chin Hang
20 Seconds Active Hang
14/12 Calorie Row
3 Wallwalk
5 Handstand Scap Push Up
20 Seconds Handstand Hold
B: Strict Pull-ups (2 X 70% + 2 X 60%)
C: Strict Handstand Push-ups (3 X 70% + 1 X 60%)
D1: Close grip bench press – Find A Challenging Set of 15 Reps
SuperSet
D2: Pendlay Row – 15 Minutes To A Challenging Set of 15 Reps
*E: 3 RFQ of:
8 Each K.B. Bottoms Half Kneeling Press @2112
8 Each Half Kneeling Windmill @3111
12 Each Single Arm Plank Row @21X3
6 Each K.B. Half Get Up @21X1
8 Each K.B. Bottoms Half Kneeling Press @2112
8 Each Half Kneeling Windmill @3111
12 Each Single Arm Plank Row @21X3
6 Each K.B. Half Get Up @21X1
