WOD
Friday 01.25.2019
POSTED ON January 24, 2019
Friday | 01.25.2019
Foundation:
A1.) Wall Walk 4 sets 2-4; rest 1min
A2.) Single Leg DB RDL 4 sets 6/6; rest :30/1min
Metcon:
RX (Level 1)
*each 5ft section of handstand walk counts as 5 reps.
2min AMRAP
200m Run
ME Box Jump 20in
2min Rest
2min AMRAP
Max Double Unders
2min Rest
2min AMRAP
Max Cal Row
2min rest
2min AMRAP
Max Distance Handstand Walk
2min AMRAP
200m Run
ME Box Jump 20in
2min Rest
2min AMRAP
Max Air Bike Cals
2min Rest
2min AMRAP
Max Double Unders
2min Rest
2min AMRAP
Max Distance Handstand Walk
Intermediate (Level 2)
*each second of handstand hold counts as 1 rep.
2min AMRAP
200m Run
ME Box Jump 20in
2min Rest
2min AMRAP
Max Double Unders
2min Rest
2min AMRAP
Max Cal Row
2min Rest
2min AMRAP
Max Handstand Hold
2min AMRAP
200m Run
ME Box Jump 20in
2min Rest
2min AMRAP
Max Cal Row
2min Rest
2min AMRAP
Max Double Unders
2min Rest
2min AMRAP
Max Handstand Hold
Beginner (Level 3)
*each 5ft section of bear crawl counts as 5pts
2min AMRAP
200m Run
ME Step-ups 24/20
2min Rest
2min AMRAP
Max Single Unders score 2:1
2min Rest
2min AMRAP
Max Cal Row
2min Rest
2min AMRAP
Max Bear Crawl
2min AMRAP
200m Run
ME Step-up 24/20
2min Rest
2min AMRAP
Max Single Unders score 2:1
2min Rest
2min AMRAP
Max Cal Row
2min Rest
2min AMRAP
Max Bear Crawl
Cool Down:
5min bottom of air squat barefoot hold.
