WOD
Friday 02.01.2019
POSTED ON January 31, 2019
Friday | 02.01.2019
Warm Up:
:15 Handstand Hold
10 Cossack Squat
6/6 Single Arm Heavy KBS
x2-3 sets
Foundation:
A. Front Squat
3 Sets of 3 80-85%; rest 1-2min
Metcon:
RX (Level 1)
3min AMRAP
ME Wall Balls 20/14
2min Rest
3min AMRAP
100 Double Unders
ME Burpees to 6 inch target
2min Rest
3min AMRAP
30 Dumbbell Snatch 50/35 (RX does more reps)
ME Lateral Burpees over the DB
2min Rest
3min AMRAP
200m Run
ME Burpee to 45lbs plate
Intermediate (Level 2)
3min AMRAP
ME Wall Balls 20/14
2min Rest
3min AMRAP
75 Double Unders
ME Burpees to a 6inch target
2min Rest
3min AMRAP
20 Dumbbell Snatch 35/20
Lateral Burpees over DB
2min Rest
3min AMRAP
200m Run
ME Burpee to 45lbs plate
Beginner (Level 3)
3min AMRAP
ME Wall Balls 20/10 9ft target
2min Rest
3min AMRAP
150 Single Unders
ME Burpees to 4inch target
2min Rest
3min AMRAP
20 Dumbbell Snatch Snatch 20/10
Lateral Burpees over DB
2min Rest
3min AMRAP
200m Run
ME Burpee to 45lbs plate
Cool Down:
3 Rounds For Quality
10 Ring Muscle Up Transitions
5 Ring Swings + Hollow Hip Rise
:15 Ring Support
