WOD
Saturday 02.29.2020
POSTED ON February 28, 2020
Saturday | 02.29.2020
Warm Up: 15min
10 push up shoulder taps
10 pvc pass throughs
10 pvc good morning
10 hollow rock
x2-4 sets
Metcon: 20min
*seated dumbbell strict press is on the ground with feet straight in front of you.
“Pump it up”
RX/Level 1
1min Max ring push ups
1min Max sit ups
1min Max seated double dumbbell strict press 35/20 1min Max L-sit hold (Every second is 1 rep)
1min rest
4 rounds for max reps
Intermediate/Level 2
1min Max deficit push ups of 4inch plates
1min Max sit ups
1min Max seated double dumbbell strict press 35/20 1min Max Bent Knee L-sit Hold (Every second is 1 rep) 1min rest
4 rounds for max reps
Beginner/Level 3
1min Max Hand release push ups
1min Max sit ups
1min Max seated double dumbbell strict press 20/10 1min Max push up plank (Every second is 1 rep)
1min rest
4 rounds for max reps
WOD 2: 15min AMRAP
50ft single arm overhead carry L/R
1min flat needle L/R 6/6 side lying thorax rotation
1min shoulder T L/R
:30/:30 side plank
:30-:90 sorenson hold
