4shared

WOD 140317

Workout specific strength:
A1. push press, x2
A2. split jerk, x1
A3. reptile walk 1.0, x24ft
Every 3:00 (x4)

WOD 140317:
21-15-9 reps of:
kettlebell swings, american (20/12kg)
sit ups

row 750m @ recovery pace (75% of max effort, NOT A SPRINT)

15-12-9 reps of:
shoulder to overhead (115/75)
walking lunge, each leg

row 750m @ recovery pace (75% of max effort, NOT A SPRINT)

12-9-6 reps of:
pull ups
handstand push ups

*if you’re not wearing green add 5x burpees after each couplet

buy-in: wall slides, x8x2
cash-out: controlled articular rotations with 5-10# against wall, x8 each arm each way

Comments

  1. Hahaha add 5 more burpees if you come without Guinness.

  2. Does a green band count?

  3. I like your style. Perks of being a green band!

Speak Your Mind