WOD
Tuesday 03.19.2019
POSTED ON March 18, 2019
Tuesday | 03.19.2019
Warm Up:
Every :30 x3-4 sets
:30 Plank
:30 Mountain Climbers
:30 Hips Down Push-ups
:30 Tempo Air Squat @32×1
Strength:
A. Strict Press
3 sets of 8 @80% of your 10RM; rest 2min between
Metcon:
*27min Time Cap
Level 1 (RX)
27 Cal Row
75 Double Unders
27 Thruster 95/65
200m Run
21 Cal Row
75 Double Unders
21 Thruster 95/65
200m Run
15 Cal Row
75 Double Unders
15 Thrusters 95/65
200m Run
12 Cal Row
75 Double Unders
12 Thruster 95/65
200m Run
9 Cal Row
75 Double Unders
9 Thruster 95/65
200m Run
For Time
Level 2 (Intermediate)
27 Cal Row
40 Double Unders
27 Thruster 75/55
200m Run
21 Cal Row
40 Double Unders
21 Thruster 75/55
200m Run
15 Cal Row
40 Double Unders
15 Thrusters 75/55
200m Run
12 Cal Row
40 Double Unders
12 Thruster 75/55
200m Run
9 Cal Row
40 Double Unders
9 Thruster 75/55
200m Run
For Time
Level 3 (Beginner)
27 Cal Row
75 Single Unders
27 Thruster 65/45
200m Run
21 Cal Row
75 Single Unders
21 Thruster 65/45
200m Run
15 Cal Row
75 Single Unders
15 Thrusters 65/45
200m Run
12 Cal Row
75 Single Unders
12 Thruster 95/65
200m Run
9 Cal Row
75 Single Unders
9 Thruster 65/45
200m Run
For Time
Cool Down:
2min Dragon Right leg
1min Half Split Right leg
2min Pigeon Right leg
2min Dragon Left leg
1min Half Split Left leg
2min Pigeon Left leg
