WOD
Monday 07.22.2019
POSTED ON July 21, 2019
Monday | 07.22.2019
Warm Up:
5 scap push ups
50ft bear crawl
:20 dead hang
x3
5 clapping push ups
10 prone pass throughs
5 hollow to arch kips
x3 then…
Build to a weight that’s heavier than what you plan to use in the Metcon for 3-5 reps.
Metcon: “Richard”
RX (Level 1)
1:30 work
10 bench press 185/125
ME pull ups remaining time
1:30 rest
5 rounds for time
Intermediate (Level 2)
1:30 work
10 bench press 155/105
ME pull ups remaining time
1:30 rest
5 rounds for time
Beginner (Level 3)
1:30 work
12 bench press 115/80
ME jumping pull ups remaining time
1:30 rest
5 rounds for time
Cool Down: 3 rounds for quality
25 GHD sit ups
15 weighted hip extensions
