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OUR BLOG

Mon.4.3.17

By CoachBo | In WOD | on April 2, 2017

Warmup:  ROM, dynamic stretches, 30 second handstand hold,

Strength: Strict Press, de-load

Work: 5 x 3 @ 65% 1 RM

WOD:

10 minute AMRAP per station with 2 minute rest in between each station

Round 1:

15 kettle bell swings

5 handstand push-ups

25 high knees ea leg for speed

5 pull ups for speed

Round 2:

1 minute jump rope

7 burpees

7 toes to bar

10 goblet squats

Round 3:

15 wall balls

12 tuck jumps

5 three set pushups (diamond, regular, wide)

12 V ups

Cooldown: Roll out and stretch

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