WOD
Saturday 01.11.2020
POSTED ON January 11, 2020
Saturday | 01.11.2020
Warm Up:
10 heidens
10 cal air bike
10 PVC Pass throughs
10 PVC good mornings
10 hips down push ups
x2-3 sets
Metcon:
RX/Level 1
50/40 cal air bike (sub 60/50 cal row)
50 wall balls 20/14 10ft/9ft target
50 burpees to 6in target
50 toes 2 bar
50 box jumps 24/20
50 double dumbbell push press 35/20
50 sit ups
For Time
Intermediate/Level 2
50/40 cal air bike (sub 60/50 cal row)
50 wall balls 20/10 9ft/8ft target
50 burpees
50 toes 2 bar or toes above hips
50 box jumps 20/16
50 double dumbbell push press 35/20
50 sit ups
For Time
Beginner/Level 3
50/40 cal air bike (sub 60/50 cal row)
50 wall balls 14/10 9ft/8ft target
50 burpees
50 hanging knee raises
50 step ups 24/20
50 double dumbbell push press 20/10
50 sit ups
For Time
Cool Down:
3 rounds for quality
2min cross shin L/R
4min hurdler stretch L/R
2min shoulder T L/R
