WOD
Tuesday 02.18.2020
POSTED ON February 17, 2020
Tuesday | 02.18.2020
Warm Up:
5 hips down push ups
50ft bear crawl
:15 supinate deadhang
5 scap push ups on elbows
5 Scap pull ups
X2-3 sets
Foundation:
A1.) Handstand Push Up 3 sets of 8-12; rest :45
A2.) Hollow Body Rock 3 sets of 15-20; rest :45
A3.) Walking Lunge 3 sets of 50ft; add weight; rest :45
Metcon: “Old Cyrus”
*25min time cap (athletes who do not complete add up their reps completed for a score.
RX/Level 1
20 rounds for time
2 strict pull ups
4 burpee
6 toes 2 bar
Intermediate/Level 2
20 rounds for time
1 strict pull ups
6 burpee
4 toes 2 bar
Beginner/Level 3
20 rounds for time
3 ring row
4 burpee
8 hanging knee raises
ROMWOD:
2min seated straddle
1min down dog
2min pigeon
x3
