WOD
Saturday 04.13.2019
POSTED ON April 13, 2019
Saturday | 04.13.2019
Warm Up:
5 Clean High Pulls
5 Hang Power Cleans
10 Pass Throughs
x2-3 sets (add weight each set)
Metcon:
Level 1 (RX)
10 Power Cleans 135/95
30 Sit-ups
15 Wall Balls 20/14
5 Rounds For Time
Level 2 (Intermediate)
10 Power Cleans 115/80
30 Sit-ups
15 Wall Balls 20/14 9/8ft target
5 Rounds For Time
Level 3 (Beginner)
10 Power Cleans 95/75
20 Sit-ups
15 wall balls 14/10 9/8ft target
5 Rounds For Time
Cool Down:
2 Rounds For Quality
5/5 Rock Back Split Squat
10 Prone Pass Throughs
2min T-spine Can Opener hold
For Those Who Want MORE – Aerobic Capacity
Focus:
5 Strokes Rower legs only
10 V-ups
5 Strokes Rower arms only
x3
Metcon:
1000m Row
1min Arch hold
100ft Bear crawl
60/50 Cal Air bike
100ft Bear Crawl
1min Hollow Body hold
800m Run
3 Rounds For Time
Cool Down:
3min Forward Fold
2min Pigeon L/R
