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Wednesday 09.18.2019

POSTED ON September 17, 2019

Wednesday | 09.18.2019

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Warm Up:
5/5 KB high pull
5/5 single arm db press
:15 supinate dead hang
x3
 
Foundation:
A1.) Weighted Pull Up 3-3-2-2; rest 1min
A2.) Weighted Dip 5-5-3-3; rest 1min
 
Metcon: RX (Level 1)
21 chest 2 bar
15 strict handstand push ups
9/9 pistol squats L/R
3 rounds for time
Intermediate (Level 2)
21 pull ups
15 handstand push ups
18 goblet squats 70/53
3 rounds for time
*option to perform candle stick pistols
 
Beginner (Level 3)
21 jumping pull ups
15 deficit push ups
18 goblet squats 44/35
3 rounds for time
 
Cool Down:
2 rounds for quality
10 prone pass through
1min dragon Left into
1min lizard left
1min dragon right into
1min lizard right

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