WOD
Thursday 03.05.2020
POSTED ON March 4, 2020
Thursday | 03.05.2020
Warm Up:
400m run Then…
3/3 dumbbell clean and jerks
:15 handstand hold
5 hollow to arch kips
:60 plank on forearms
3 rounds
Test Round:
3/3 dumbbell hang clean & jerks
5 handstand push ups
3 bar muscle ups
WOD 1: “Potato Salad” 20min AMRAP
RX
15 Single-arm DB hang clean and jerks 50/35 (sets of 3) 7 handstand push ups
5 bar muscle ups
Intermediate
15 Single-arm DB hang clean and jerks 35/20 (sets of 3)
7 handstand push ups to an ab mat
5 bar muscle ups
Beginner
15 Single-arm DB hang clean and jerks 35/20 (sets of 3)
7 handstand push ups piked off a box
5 kipping pull up
WOD 2: 3 rounds
15/12 cal air bike
20 weighted deadbugs
20 bird dogs
5 burpees
