WOD
Thursday 02.27.2020
POSTED ON February 26, 2020
Thursday | 02.27.2020
General Warm Up: 10min
5/5 thorax rotation
10 lemon squeeze
12 flutter kicks
X2 sets
Specific Warm Up: 10min
1 Kipping hspu negative + 1 hspu (work on speed) Or :15 handstand hold
:15/:15 dumbbell hold over head
5/5 single arm dumbbell swings
X2
WOD: (30min Time Cap)
RX/Level 1
50 handstand push ups
50 toes 2 bar
50 cal row
50 dumbbell snatch 50/35
50 dumbbell single arm overhead lunge 50/35
For Time
*all dumbbell work has to be equal 25/25 reps switch when you want
Intermediate/Level 2
50 handstand push ups to ab mat
50 toes 2 bar
50 cal row
50 dumbbell snatch 35/20
50 dumbbell single arm overhead lunge 35/20
For Time
*all dumbbell work has to be equal 25/25 reps switch when you want
Beginner/Level 3
50 pike handstand push up off box
50 hanging knee raises
50 cal row
50 dumbbell snatch 20/10
50 dumbbell single arm overhead lunge 20/10
For Time
*all dumbbell work has to be equal 25/25 reps switch when you want
ROMWOD:
1min plank walk out
6/6 adductor dips
10 prone pass throughs
