WOD
Saturday 06.23.2019
POSTED ON June 22, 2019
Saturday | 06.23.2019
Warm Up:
50ft walk on toes forward
50ft walk on toes backwards
5 yoga push ups
5 empty bar push press
:20 plank
x3
Skill:
A. EMOM 15min
1st min 5/5 pistol squat
2nd min 8-12 kipping pull ups
3rd min 10-15 piked leg raises
*scale pistol lateral box step up or candle stick pistol *kipping only ABSOLUTELY NO BUTTERFLY. This is to work on specific gymnastic shapes only.
Metcon:
Level 1 (RX)
1 round
100 double unders
50 sit ups
25 push press 95/65
then…
2 rounds
60 double unders
30 sit ups
15 push press 95/65
then…
3 rounds
40 double unders
20 sit ups
10 push press 95/65
Level 2 (Intermediate)
1 round 100 double unders
50 sit ups
25 push press 75/55
then…
2 rounds
60 double unders
30 sit ups
15 push press 75/55 then…
3 rounds
40 double unders
20 sit ups
10 push press 75/55
Level 3 (Beginner)
1 round
100 single unders
50 sit ups
25 push press 75/55
then…
2 rounds
60 single unders
30 sit ups
15 push press 75/55
then…
3 rounds
40 single unders
20 sit ups
10 push press 75/55
Cool Down: 10min bike 50rpm
