WOD
Wednesday 05.22.2019
POSTED ON May 21, 2019
Wednesday | 05.22.2019
Warm Up:
5 scap push ups on elbows
7 cal row
10 prone pass throughs
x2-3 sets
Skill:
A. EMOM 10min
1st min 20 bent knee hollow rocks
2nd min :30 arch hold
Metcon:
“Freddy Kruger”
15min AMRAP
Level 1 – RX
10/8 cal row arms only
8 Bench Press 155/105
12 dumbbell power cleans 50/35
Level 2 – Intermediate:
10/8 cal row arms only
8 Bench Press 125/90
12 dumbbell power cleans 35/20
Level 3 – Beginner:
10/8 air cal row arms only
8 Bench Press 95/65
12 dumbbell power cleans 35/20
Cool Down:
2 Rounds for Quality
1min KB arm bar right
2min puppy dog
1min KB arm bar left
