WOD
Saturday 02.15.2020
POSTED ON February 14, 2020
Saturday | 02.15.2020
Warm Up:
200m jog
10 scap pull ups
8 half burpees
5/5 thorax rotation
X2-3 sets
Foundation Gymnastics:
A1.) Hollow Body Hold 3 sets :30; rest :30
A2.) Side Plank 3 sets of :20/:20; rest :30
A3.) 3 sets of 2.2.2.2 strict pull ups; rest :30
Metcon: “Broadway” 20min AMRAP
RX/Level 1
3 handstand push ups
6/6 dumbbell hang clean and jerks 50/35
9 burpees
Intermediate/Level 2
3 handstand push ups to ab mat
6/6 dumbbell hang clean and jerks 35/20
9 burpees
Beginner/Level 3
3 handstand push ups of a box (or :15 handstand hold or 3 hand release push ups)
6/6 dumbbell hang clean and jerks 20/10
9 burpees
ROMWOD:
3min seated straddle
2min butterfly stretch
1min half split L/R
x2
