WOD
Saturday 01.06.2018
POSTED ON January 5, 2018
Saturday | 01.06.2018
Warm Up:
10 push up T
5 sumo inch worm
10 heidens
5 hips down push ups
10 squats with press out
x2-3 sets
*today will be a little longer then 1 hour be prepared its a lot of work but its also Saturday.
Foundation:
A1.) Dumbbell Bench Press 3 x10; rest :45
A2.) Dual Kettlebell bent over row 3×10 @22×1; rest :45
Partner Metcon:
20min AMRAP
Level 1 (RX)
100 Dumbbell Snatch 50/35
100 wall ball 20/14
100 box jump 24/20 (must jump)
100 cal row
*while 1 partner works 1 partner must be in the following active rest positions:
Dead Hang/Plank on elbows/Bottom of Squat hold/Handstand Hold/Plate hold overhead
Level 2 (Intermediate)
100 Dumbbell Snatch 35/20
100 wall ball 20/14 9ft target
100 box jump 24/20 (must jump)
100 cal row
*while 1 partner works 1 partner must be in the following active rest positions:
Dead Hang/Plank on elbows/Bottom of Squat hold/Handstand Hold/Plate hold overhead
Level 3 (Beginner)
100 Dumbbell Snatch 20/10
100 wall ball 24/10 9ft target
100 box step up 24/20
100 cal row
*while 1 partner works 1 partner must be in the following active rest positions:
Dead Hang/Plank on elbows/Bottom of Squat hold/Handstand Hold/Plate hold overhead
