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Wednesday 10.17.2018

POSTED ON October 16, 2018

Wednesday | 10.17.2018

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Warm Up:
 
5 Squats with Press Out
5 Yoga Push-ups
5 Strokes Rower arms only
5 Strokes Rower legs only
5 SDHP Light Bar
 
x2-3 sets
 
Partner Metcon:
 
*both partners must perform RX to receive
 
RX (Level 1)
 
(format you go I go)
 
8 Rounds For Time
 
Partner 1
 
20 Wall Balls 20/14
20 SDHP 75/55
20 Box Jump 20in
20 Push Press 75/55
20 Cal Row
 
Partner 2
 
rest
 
*partner 1 finishes a round then partner 2 goes.
Intermediate (Level 2)
 
“Fight Gone Bad Back There”
 
(format you go I go)
 
8 Rounds For Time
 
Partner 1
 
20 Wall Balls 20/10 9ft target
20 SDHP 65/45
20 Box Jump 20in
20 Push Press 65/45
20 Cal Row
 
Partner 2
 
rest
 
*partner 1 finishes a round then partner 2 goes.
 
Beginner (Level 3)
 
“Fight Gone Bad Back There”
 
(format you go I go)
 
6 Rounds For Time
 
Partner 1
 
20 Wall Balls 14/10 9 ft target
20 SDHP 55/35
20 Step-ups 20in
20 Push Press 55/35
20 Cal Row
 
Partner 2
 
rest
 
*partner 1 finishes a round then partner 2 goes.
 
Cool Down:
 
3 Rounds
 
2min Cross Shin L/R
2min Saddle
1min Puppy Dog
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