WOD 2018/04/11


Warm up: 15 Minutes to Complete:

30" very easy row

15 M spiderman walk

30" easy row

30" Samson stretch

30" Medium row

15 inchworm

30 Hard row

10 air squats

Then:

15 Second Dead Hang from PU bar

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Strenght: Front squat Complete each set on the three minute mark:

5 @ 60-65%

4 @ 70-75%

3 @ 75-80%

2 @ 80-85%

1 @ 85-90%

WOD: AMRAP 4'

27/21 Calorie Row,21 Toes to Bar, 15 Front Squats (50 - 40 kg)

rest. 4'

AMRAP 4'

24/18 Calorie Row- 18 Toes to Bar - 12 Front Squats (60/45)

Rest. 4'

AMRAP 4'

21/15 Calorie Row-15 Toes to Bar-9 Front Squats (70/50)


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