WOD 31.10.2017

PERFORMANCE

STRENGTH

4 Rounds for Quality:

10 Weighted Sit Ups

20 Russian KB Swings

10 Box Hamstring Curls Each Leg

20m KB Waiter Carry (10m each arm)

 

*Use same KB for all excercises. Choose weight

 

CONDITIONING

For max reps:

90 seconds of Max Handstand Pushups

90 seconds of Max Calorie Row

90 seconds of Max Toes to Bar

60 seconds of Max Handstand Pushups

60 seconds of Max Calorie Row

60 seconds of Max Toes to Bar

30 seconds of Max Handstand Pushups

30 seconds of Max Calorie Row

30 seconds of Max Toes to Bar

FITNESS

STRENGTH

4 Rounds for Quality:

10 Ring Rows

20 Bumper Good Mornings 25/15

30sec Nose to Wall Handstand Hold

 

CONDITIONING

For max reps:

90 seconds of Max Hand Release Pushups

90 seconds of Max Assault Bike Calories

90 seconds of Max Hang Knee Raises

60 seconds of Max Hand Release Pushups

60 seconds of Max Assault Bike Calories

60 seconds of Max Hang Knee Raises

30 seconds of Max Hand Release Pushups

30 seconds of Max Assault Bike Calories

30 seconds of Max Hang Knee Raises

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