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Friday 05.15.2020

POSTED ON May 14, 2020

Friday | 05.15.2020

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Warm Up:
 
5 RDL
5 empty bar muscle clean
5 empty bar power clean
5 empty bar hang squat clean
 
Foundation: Every 2 minutes for 14 minutes (including warm-up – if you want to increase reps, so you don’t have to bring down so much weight, then do so)
 
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean
WOD: “I am Groot”
 
RX (Level 1)
100 wall balls 20/14 10ft/9ft
*every time you drop 800m run your only allowed two penalty runs, this means if you don’t complete 100 wallballs in 3 sets you will score the amount of wall balls you completed.
*set terminates when movement stops or pauses.
*if you go unbroken you do not have to do the run portion.
*score is completed after last 800m run
 
Intermediate (Level 2)
100 wall balls 20/10 9ft targets
 
Beginner (Level 3)
80 wall balls 14/10 9ft/8ft
 
WOD 2:
4 rounds for Quality
20 flutter kicks
1min pigeon L/R
1min push up plank
1min standing straddle
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