WOD | 13.02.2018

5 Rounds For Time
3 Power Cleans 80/60kg
6 Bar Muscle Ups
12 Cal Bike
☆ 1 Min rest between rounds

StrengthWOD | 13.02.2018
Alternating Tabata
Hollow Body / Arch Holds

Side Raises
30-30-30-30-30*
*Both arms same time.

Weighted Pass Throughs / Dislocates
90″sec-90″sec-90″sec
*SLOW & ribs locked down!!
*Can be done with broomstick and fractional plates

Scapula Push Ups (retract/protract)
20-20-20-20-20
*Controlled

Inchworm to extended plank hold
10x 10″ sec Hold

Wrist Curls Barbell
30″-30″-30″

NOTE!!
We are working to get more strength for the Handstand the upcoming weeks