WOD
Saturday 02.16.2019
POSTED ON February 15, 2019
Saturday | 02.16.2019
Warm Up;
6/6 Crossbody RDL
20 Russian Twists
5 Scap Pull-ups
5 Scap Push-ups
1 min Plank Hold
x2-3 sets
Foundation:
A1.) KB Sots Press 4 sets 5/5; rest :30/:45
A2.) Dumbbell Box Step-ups 4 sets of 7/7 (step up on each side); rest 1min
Metcon:
RX (level 1)
8min AMRAP
10 Hang Power Clean 95/65
3 Bar Muscle-ups
Intermediate (Level 2)
8min AMRAP
10 Hang Power Clean 75/55
7 Chest 2 Bar
Beginner (Level 3)
8min AMRAP
10 Hang Power Clean 55/35
5 Kipping Pull-ups or 10 Jumping Pull-ups
Cool Down:
3 Rounds For Quality
20 Plank Walk Outs (like a roll out without a wheel)
10 Arch Rocks
10/10 Rock Back Split Squats
