WOD
Wednesday 12.04.2019
POSTED ON December 3, 2019
Wednesday | 12.04.2019
Warm Up: 8min
10 prone pass throughs
20 alt. Bird dogs
:15 dead hang supinated
10 groiners
X3
Strength: 15min
A. Front Squat 4 sets 5 @30×1; rest 1:30-2
Metcon: Reps go…. 10 10 10 9 9 9 8 8 8 7 7 7 Etc…
“Barry”
(Level 1) RX 10-1
Bar muscle up
Dumbbell push jerk 50/35
Dumbbell front squat 50/35
(Level 2) Intermediate 10-1
Bar muscle up
Dumbbell push jerk 35/20
Dumbbell front squat 35/20
(Level 3) Beginner 10-1
Jumping Bar muscle up or jumping chest and 2 bar Dumbbell push jerk 35/20
Dumbbell front squat 35/20
Cool Down:
3 rounds for quality
15 v-ups
:30/:30 side plank
5/5 alternating hip rotations
