WOD
Wednesday 04.24.2019
POSTED ON April 23, 2019
Wednesday | 04.24.2019
Warm Up:
:30 Reverse Pass Throughs
:30 Scap Push-ups on elbows
:30 Bird Dogs
:30 Dead Hang
x3
Foundation:
12min EMOM
1st min KB left arm Single Arm Press @90-92% of 10RM
2nd min :45 Heavy Double KB Front Rack Hold
3rd min KB right arm Single Arm Press @90-92% of 10RM
Metcon:
(Level 1) RX
21 Handstand Push-ups
21 Ring Dips
3 Rope Ascents
15 Handstand Push-ups
15 Ring Dips
2 Rope Ascents
9 Handstand Push-ups
9 Ring Dips
1 Rope Ascent
For Time
Level 2 (Intermediate)
21 Handstand Push-ups to ab mat
21 Ring Dips from knees
3 Rope Ascents
15 Handstand Push-ups to ab mat
15 Ring Dips from knees
2 Rope Ascents
9 Handstand Push-ups to ab mat
9 Ring Dips from knees
1 Rope Ascent
For Time
Level 3 (Beginner)
21 Piked Handstand Push-ups
21 HRPU
6 Hanging Hip Taps
15 Piked Handstand Push-ups
15 HRPU
4 Hanging Hip Taps
9 Piked Handstand Push-ups
9 HRPU
2 Hanging Hip Taps
For Time
Cool Down:
2 Rounds For Quality
1min Shoulder T right
2min Puppy Dog
1min Shoulder T left
2min Straddle
