WOD | Chikara

WOD

WOD - 21 Dec 2017 (Thu)

A. 10min Muscle-up practice

B. 15min AMRAP*
150m Row
15 Wall Balls
10 Toes to bar

*Perform in teams of two, alt. rounds

WOD - 20 Dec 2017 (Wed)

A1. RDL, 6-8reps, rest 1:30
A2. Dips, AMRAP -1, rest 1:30
x5 sets

B. 3 rounds for time
Run 400m
15 DB Ground to Overhead

WOD - 18 Dec 2017 (Mon)

A1. Back Squat, 4-6 reps, rest 1:00
A2. Bent over 1-arm DB Row, 8-10reps/side, rest 1min/btwn arms
x 3sets

B. 12min EMOM
1st min KB Front rack Walking Lunge
2nd min Strict Pull-ups
3rd min Handstand Hold

WOD - 16 Dec 2017 (Sat)

A. 10min Muscle-up Practice

B. 15min AMRAP
10 DB Push Press
10 Box Jump Overs
10 Toes to bar
*perform in teams of two, alternating rounds

Rest 5min

5min Max Cals on Airbike
*in teams of 3 or 4