WOD 04/03/17
A1: 3 RFQ of:
100M Row (3/1)
15 Second Passive Hang
2 WallWalk
5 Strict Knees To Elbow
A2: Against a 5 Minute Clock:
50 Double Unders
21 Burpee
15 Strict Chin Up
10/8 Calorie Bike
B1: Shoulder Press – 12 Minutes To A Heavy Set of 10 Reps
12 Minutes to build up to a heavy set of 10 @20X1 + 10/10@90%; Rest 60 Seconds Before B2.
Superset with B2.
B2: Weighted Pull-ups – 12 Minutes To A Heavy Set of 10 Reps
12 Mintues to build up to a heavy set of 10 reps @20X1; Rest 60 Seconds Before B2.
Superset with B1.
C: 3 Rounds of:
3-5 Strict Muscle Up’s; 30 Seconds Rest/
10 Each Alternating Front Racked Reverse Lunge (20/12KgX2); 90 Seconds Rest
For Strict Muscle Up, in order of preference scale to:
3-5 Kipping Muscle Ups or
5-8 Strict C2B Pull Up or
5-8 Kipping C2B Pull Up or
7-10 Strict Pull Up or
7-10 Kipping Pull Up or
9-12 Ring Row
