WOD
Friday 08.09.2019
POSTED ON August 8, 2019
Friday | 08.09.2019
Warm Up:
7/7 kb high pull
:10 handstand hold + 5 handstand shrug
8/8 kb single arm swing
x3
1min air bike with partner handstand hold plus walk hands to wall
5 russian kettlebell power swings
x3
8min Prep Window
A1.) Handstand Kip practice x3
A2.) Partner kettlebell swing practice x3
A3.) 5 cal air bike AFAP x3
Partner Metcon: 40min Time Cap
RX (Level 1) *handstand push ups broke how you want
3 rounds
30 Synchro Kettlle Bell Swings 50/35
40 handstand push ups
60 cal air bike (sets of 10 cals each)
Intermediate (Level 2)
3 rounds
30 Synchro Kettlle Bell Swings 35/26
40 handstand push ups to 1 ab mat
60 cal air bike (sets of 10 cals each)
Beginner (Level 3)
3 rounds
30 Synchro Russian Kettlle Bell Swings 44/18
40 pike push ups of the box
60 cal air bike (sets of 10 cals each)
Cool Down:
3 rounds for quality
1min plank walk out
1min hollow body hold
