WOD
Friday 02.15.2019
POSTED ON February 14, 2019
Friday | 02.15.2019
Warm Up:
10 Reverse Wall Slides
5/5 Light DB Front Raise
50ft DB Carry Overhead L/R
10 Heidens
5 Goblet Squats
x2-3 sets
Metcon:
RX (Level 1)
1 HSPU
3 Air Squats
2 HSPU
6 Air Squats
3 HSPU
9 Air Squats
4 HSPU
12 Air Squats
5 HSPU
15 Air Squats
6 HSPU
18 Air Squats
7 HSPU
21 Air Squats
8 HSPU
24 Air Squats
9 HSPU
27 Air Squats
10 HSPU
30 Air Squats
For Time
Intermediate (Level 2)
1 HSPU to ab mat
2 Air Squats
2 HSPU to ab mat
4 Air Squats
3 HSPU to ab mat
6 Air Squats
4 HSPU to ab mat
8 Air Squats
5 HSPU to ab mat
10 Air Squats
6 HSPU to ab mat
12 Air Squats
7 HSPU to ab mat
14 Air Squats
8 HSPU to ab mat
16 Air Squats
9 HSPU to ab mat
18 Air Squats
10 HSPU to ab mat
20 Air Squats
For Time
Beginner (Level 3)
:10 Handstand Hold
2 Air Squats
:15 Handstand Hold
4 Air Squats
:20 Handstand Hold
6 Air Squats
:25 Handstand Hold
8 Air Squats
:30 Handstand Hold
10 Air Squats
:35 Handstand Hold
12 Air Squats
:40 Handstand Hold
14 Air Squats
:45 Handstand Hold
16 Air Squats
:50 Handstand Hold
18 Air Squats
:55 Handstand Hold
20 Air Squats
For Time
Cool Down:
15min For Quality
20 Hollow Rocks
8/8 Split Leg Barbell Good Morning
8/8 Powell Raise @32×1
