WOD
Friday 02.21.2020
POSTED ON February 20, 2020
Friday | 02.21.2020
Warm Up:
:15 dead hang supinated
6/6 thorax rotation
5-7 hollow to arch kips
10 Cuban raise
X3
Foundation: Every 2 minutes for 6 rounds (first 3 rounds are extended warm-up to build the bar to 75%+, then 3 working rounds at 75%+)
A. Deadlift 3 sets of 5 at 75%+
*Today encourage athletes to push their deadlift intensity more.
WOD: *22min Time Cap “The bar don’t lie”
RX/Level 1
10 rounds for time
3 bar muscle ups
30 air squats
Intermediate/Level 2
10 rounds for time
5 bar muscle up transitions
30 air squats
Beginner/Level 3
10 rounds for time
8 jumping chest 2 bar
30 air squats
ROMWOD:
1min forearm roll out L/R
2min saddle
2-4min couch L/R
x2-3 sets
