WOD
Friday 09.13.2019
POSTED ON September 12, 2019
Friday | 09.13.2019
Warm Up:
5 scap pull ups + 5 hollow to arch kips
50ft reverse bear crawl
10 reverse wall slides
5 empty bar bench press
x3 sets
Foundation: (15-20min to complete)
A. Bench Press; rest 1-2min between each set
1×5 80%
1×5 85%
1×5 85%
1×3 90%
1×3 90%
Metcon:
RX (Level 1)
50 wall balls 20/14 10ft/9ft
25 toes 2 bar
40 wall balls 20/14
20 toes 2 bar
30 wall balls 20/14
15 toes 2 bar
20 wall balls 20/14
10 toes 2 bar
10 wall balls 20/14
5 toes 2 bar
Intermediate (Level 2)
50 wall balls 20/10 9ft/8ft
25 toes 2 bar
40 wall balls 20/10
20 toes 2 bar
30 wall balls 20/10
15 toes 2 bar
20 wall balls 20/10
10 toes 2 bar
10 wall balls 20/10
5 toes 2 bar
Beginner (Level 3)
50 wall balls 14/10 9ft/8ft
25 hanging knee raise
40 wall balls 14/10
20 hanging knee raise
30 wall balls 14/10
15 hanging knee raise
20 wall balls 14/10
10 hanging knee raise
10 wall balls 14/10
5 hanging knee raise
Cool Down:
3 rounds for quality
10/10 banded palloff press
15 PVC pipe arch rocks
