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Saturday 10.13.2018

POSTED ON October 12, 2018

Saturday | 10.13.2018

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Warm Up:
 
5 Hollow to Arch Swings
5 Muscle Cleans
50ft Walk on Toes Forwards
50ft Walk on Toes Backwards
 
x3
 
50ft Bear Crawl
10 Prone Pass Throughs
7/7 Lateral Step-ups
 
x3
 
Metcon:
 
*25min time cap
 
RX (Level 1)
 
“Danny”
 
10 Bar Muscle Ups
30 Hang Squat Cleans 95/65
100 Double Unders
50 Box Jump Overs 24/20
100 Double Unders
30 Hang Squat Cleans 95/65
10 Bar Muscle Ups
 
For Time
Intermediate (Level 2)
 
10 Jumping Bar Muscle Up
30 Hang Squat Cleans 75/65
100 Double Unders or 2min practice
50 Box Jump Overs 24/20
100 Double Unders or 2min practice
30 Hang Squat Cleans 75/55
10 Jumping Bar Muscle Up
 
For Time
 
Beginner (Level 3)
 
20 Jumping Pull-ups
30 Hang Squat Cleans 75/55
150 Single Unders
50 Box Jump Overs 20/16
150 Single Unders
30 Hang Squat Cleans 97/55
20 Jumping Pull-ups
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
1min Flutter Kicks with Weight
1min Arch Hold
10/10 Rock Back Split Squats
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