WOD
Saturday 05.25.2019
POSTED ON May 24, 2019
Saturday | 05.25.2019
Warm Up:
50ft walk on toes forwards
50ft walk on toes backwards
10 heidens
x2-3 then…
50ft samson lunge
:20 plank
8/8 KB High Pull
x2-3 then…
200m jog
5 air squats
5 hollow to arch kips
5 hips down push ups
x2-3 sets
Focus:
Metcon:
Games Version
1mile run
100 pull ups
200 push ups open standard
300 air squats
1mile run
20lbs weight vest
*performed in succession
RX (Level 1)
1mile run
100 pull ups
200 push ups open standard
300 air squats
1mile run
20lbs weight vest
*partition(break up) the work as needed. Run must be performed as written.
Intermediate (Level 2)
1mile run
100 pull ups
200 HRPU
300 air squats
1mile run
*partition(break up) the work as needed. Run must be performed as written.
Beginner (Level 3)
800m run
100 jumping pull ups 6in from head
150 hand release push ups or knees
200 air squats to med ball
800m run
*partition(break up) the work as needed. Run must be performed as written.
Cool Down:
3min easy air bike
2min seated straddle
2min couch stretch L/R
1min seal stretch
Alternative:
Level 2 80% of L1 barbell weight, wall ball same weight lower height, box jumps same
Level 3 60% of L3 barbell weight, wall ball 14/10 | 10/9 height, step ups 20 inch
2 Rounds For Time
24 Deadlifts (295/205 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14 lb)
24 Bench Press (195/125 lb)
24 Box Jumps (24/20 in)
24 Wall Ball shots (20/14 lb)
24 Cleans (145/100 lb)
