WOD
Friday 04.19.2019
POSTED ON April 18, 2019
Friday | 04.19.2019
Warm Up:
5 Russian Baby Makers
10 Barbell Good Mornings
5 Hips Down Push-up + :20 seal
5 Deadlift adding weight each set
x3
Foundation:
A. Deadlifts 3 sets of 10 85-87% of 10RM; rest 2-3min TnG only
Metcon:
Level 1 (RX)
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
For Time
Level 2 (Intermediate)
21 Pull-ups
21 Handstand Push-ups to ab mat
18 Pull-ups
18 Handstand Push-ups to ab mat
15 Pull-ups
15 Handstand Push-ups to ab mat
12 Pull-ups
12 Handstand Push-ups to ab mat
9 Pull-ups
9 Handstand Push-ups to ab mat
6 Pull-ups
6 Handstand Push-ups to ab mat
3 Pull-ups
3 Handstand Push-ups to ab mat
For Time
Level 3 (Beginner)
21 Jumping Pull-ups
21 Piked Push-ups off box
18 Jumping Pull-ups
18 Piked Push-ups off box
15 Jumping Pull-ups
15 Piked Push-ups off box
12 Jumping Pull-ups
12 Piked Push-ups off box
9 Jumping Pull-ups
9 Piked Push-ups off box
6 Jumping Pull-ups
6 Piked Push-ups off box
3 Jumping Pull-ups
3 Piked Push-ups off box
For Time
Cool Down:
400m Single Arm Carry Overhead build off previous week L/R
