WOD
Wednesday 02.13.2019
POSTED ON February 12, 2019
Wednesday | 02.13.2019
Warm Up:
10 Pass Throughs
5 Hips Down Push-ups
50ft Side Shuffle L/R
1min Plank Hold
x
3 sets
Foundation:
A. 15-20min Ring Muscle Up or Bar Muscle Up Practice
Complete 2 of the following options
1. 15-20 Perfect Ring or Bar Muscle Ups
2. 3 sets of 8-12 Ring Dips or Bar Dips
3. 3 sets of :15 Top of the Ring or Bar Support
4. 3 sets of 3-5 Strict Ring or Bar Transitions with feet elevated
5. 3 sets of 5 Jumping Ring or Bar Muscle Ups
6. 3 sets 20 of Hollow and Arch Rocks
Metcon:
RX (Level 1)
10 Devils Press 50/35
12 Toes 2 Bar
8 Double Jump Burpee Over DB
x4; rest 1min
*record fastest time
Intermediate (Level 2)
10 Devils Press 35/20
12 Toes 2 Bar
8 Double Jump Burpee Over DB
x4; rest 1min
Beginner (Level 3)
10 Devils Press 20/10
12 Hanging Knee Raises
8 Double Jump Burpee Over DB
x4; rest 1min
Cool Down:
2-3 Rounds For Quality
10 Seated Pike Raise to Plate
1min L-sit
:30 Starfish Plank L/R
