WOD
Tuesday 03.03.2020
POSTED ON March 2, 2020
Tuesday | 03.03.2020
Warm Up:
5 hips down push ups
10 push up shoulder taps
10 prone pass throughs
5 half burpees
X2-3 sets
Gymnastics: Superset with a running clock
A1.) Hollow Body Hold 3 sets of :60; rest :30
A2.) Side Plank Rotations 3 sets of 8/8; rest :30/:30
A3.) Arch Hold 3 sets of :60-:90; rest :30
A4.) Toes 2 Rings 3 sets of 8-12 unbroken; rest :30
WOD 1: “Danny Broflex”
RX 15min AMRAP
Max Effort Bench Press 135/95
10 strict pull ups
*record total reps completed for both exercises
*once you rack your bar or someone touches your bar your set is terminated.
Intermediate 15min AMRAP
Max Effort Bench Press 115/80
5 strict pull ups
*record total reps completed for both exercises
*once you rack your bar or someone touches your bar your set is terminated.
Beginner 15min AMRAP
Max Effort Bench Press 75/55
15 ring rows
*record total reps completed for both exercises
*once you rack your bar or someone touches your bar your set is terminated.
WOD 2:
Option 1
20 russian twists
15 barbell curls
10/10 dumbbell tricep kicks backs
x3
Option 2
200m run
25 sit ups
x4
