WOD
Monday 04.15.2019
POSTED ON April 14, 2019
Monday | 04.15.2019
Warm Up:
5 Cal Row
:20 DB Hold Overhead L/R
10 Cossack Squats
x3
Foundation:
A1.) 3 sets of 10/10 Seated Single Arm DB press 85-87% of 10RM; rest :30/:30
A2.) Strict Dips 3 sets of 6–12; rest :30
*weighted if possible
Metcon:
Level 1 (RX)
25 Air Squats
25 Push-ups open standard
25 Cal Row
6 Rounds For Time
*option 20lbs vest
Level 2 (Intermediate)
20 Air Squats
20 Hand Release Push-ups
20 Cal Row
6 Rounds For Time
Level 3 (Beginner)
25 Air Squats
20 Hand Release Push-ups
15 cal row
6 Rounds For Time
Cool Down:
2 Rounds For Quality
1:30 right leg Lizard
1:30 right leg Pigeon
1:30 Puppy Dog
1:30 left leg Lizard
1:30 left leg Pigeon
