WOD
Monday 02.04.2019
POSTED ON February 3, 2019
Monday | 02.04.2019
Warm Up:
5/5 KB High Pull
:20 Handstand Hold
10 Pass Throughs
x2-3 Sets
Foundation:
A. Strict Pull-up 5 sets of 2.2.2.2; rest 15s per cluster
& :90 between sets.
Metcon:
*both heads of dumbbell must touch
10min AMRAP
RX (Level 1)
3 Handstand Push-ups
3 Dumbbell Deadlift 50/35
6 Handstand Push-ups
3 Dumbbell Deadlift 50/35
9 Handstand Push-ups
3 Dumbbell Deadlift 50/35
12 Handstand Push-ups
6 Dumbbell Deadlift 50/35
15 Handstand Push-ups
6 Dumbbell Deadlift 50/35
18 Handstand Push-ups
6 Dumbbell Deadlift 50/35
21 Handstand Push-ups
9 Dumbbell Deadlift 50/35
Etc….
Intermediate (Level 2)
3 Handstand Push-ups to ab mat
3 Dumbbell Deadlift 35/20
6 Handstand Push-ups to ab mat
3 Dumbbell Deadlift 35/20
9 Handstand Push-ups to ab mat
3 Dumbbell Deadlift 35/20
12 Handstand Push-ups to ab mat
6 Dumbbell Deadlift 35/20
15 Handstand Push-ups to ab mat
6 Dumbbell Deadlift 35/20
18 Handstand Push-ups to ab mat
6 Dumbbell Deadlift 35/20
21 Handstand Push-ups to ab mat
9 Dumbbell Deadlift 35/20
Etc….
Beginner (Level 3)
3 Deficit Push-ups
3 Dumbbell Deadlift 20/10
6 Deficit Push-ups
3 Dumbbell Deadlift 20/10
9 Deficit Push-ups
3 Dumbbell Deadlift 20/10
12 Deficit Push-ups
6 Dumbbell Deadlift 20/10
15 Deficit Push-ups
6 Dumbbell Deadlift 20/10
18 Deficit Push-ups
6 Dumbbell Deadlift 35/10
21 Deficit Push-ups
9 Dumbbell Deadlift 35/10
Etc….
Cool Down:
10min For Quality
6/6 Split Stance Good Morning
:30 Starfish Plank L/R
200m Heavy Single Arm Farmers Carry L/R
10 Lemon Squeeze
