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Saturday 01.19.2019

POSTED ON January 18, 2019

Saturday | 01.19.2019

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Warm Up:
 
6min EMOM
 
1st min 12-15 Lemon Squeeze
2nd min 10 Heidens + 4 Half Burpee
3rd min 50ft Samson Lunge
 
x2-3 sets
 
Metcon:
 
15min AMRAP
 
RX (Level 1)
 
60 Wall Balls 20/14
50 Double Unders
50 Box Jump Over 24/20
50 Double Unders
40 Power Cleans 135/95
50 Double Unders
30 Handstand Push-ups
50 Double Unders
20 Bar Muscle-ups
Intermediate (Level 2)
 
60 Wall Balls 20/14
50 Double Unders
50 Box Jump Over 24/20
50 Double Unders
40 Power Cleans 115/85
50 Double Unders
30 Handstand Push-ups to Abmat
50 Double Unders
20 Bar Muscle-ups Transitions
 
Beginner (Level 3)
 
60 Wall Balls 20/10 9ft target
50 Double Unders
50 Box Step Over 24/20
50 Single Unders
40 Power Cleans 95/65
50 Single Unders
30 Pike Push-ups off box
50 Single Unders
20 Jumping C2B
 
Cool Down:
 
3 Rounds For Quality
 
1min Pigeon Stretch L/R
1min Bench Shoulder Stretch with Forearms on Bench L/R
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