WOD
Tuesday 07.02.2019
POSTED ON July 1, 2019
Tuesday | 07.02.2019
Warm Up:
10 push up position shoulder taps
:30 ring support
10 lemon squeeze
:30 bottom of dip in rings hold
10 step ups
x2-3
Foundation:
16min EMOM
1st min planche lean + headstand or handstand walk over an object
2nd min 15 Hollow to Arch Roll
3rd min 6 med ball candle stick or med ball candle stick pistol
4th min 1-3 strict muscle up or 5 low ring transitions
Metcon: *Use two dumbbells
RX (Level 1)
21-18-15-12-9-6-3
Cal Row Dumbbell
Step Overs 24/20 50/35
for time
Intermediate (Level 2)
21-18-15-12-9-6-3 Cal Row
Dumbbell Step Overs 24/20 35/20
for time
Beginner (Level 3)
21-18-15-12-9-6-3
Cal Row Dumbbell Step Overs 20/16 20/10
for time
Cool Down: 3 rounds for quality
15 hip extensions
12 curtsy squats alternating with weight
1min calf stretch L/R
