WOD
Friday 01.11.2019
POSTED ON January 10, 2019
Friday | 01.11.2019
Warm Up:
200m Jog
5 SDHP
5 Hips Down Push-ups
4 Cat Camel
x2-3 sets
Metcon:
RX (Level 1)
3min AMRAP
400m Run (counts as 10pts)
ME Half Burpee remaining time
Rest 2min
3min AMRAP
35 Double Unders
ME SDHP 95/65
Rest 2min
3min AMRAP
30/20 Cal Row
ME Burpee over Rower remaining time
x2
(you will do all the work listed above twice)
Intermediate (Level 2)
3min AMRAP
400m Run (counts as 10pts)
ME Half Burpee remaining time
rest 2min
3min AMRAP
35 Double Unders
ME SDHP 75/55
Rest 2min
3min AMRAP
30/20 Cal Row
ME Burpee over Rower remaining time
x2
Beginner (Level 3)
3min AMRAP
200m Run (counts as 10pts)
ME Half Burpee remaining time
Rest 2min
3min AMRAP
50 Single Unders
ME SDHP 65/45
Rest 2min
3min AMRAP
20/12 Cal Row
ME Burpee over Rower remaining time
x2
Cool Down:
10min EMOM
20 Russian Twist Bent Knee Hollow Body remaining time.
