Mar 1, 2019

 

a) WARM UP:

3 rounds

  • 30s on bike
  • 5 beat swings (round 1) round 2– 5 knees to elbow— R3 5 toes to bar
  • Empty bar squat clean x5 R2- add a little R3 increase more
  • 10-20 double unders
  • 20s frog stretch
b) MIDLINE:

4 sets:

  • 20 Hollow rocks
  • 12 lying down leg raises
  • Max time hanging L sit
c) WOD 19.2:

Beginning on an 8-minute clock, complete as many reps as possible of:

  •  25 toes-to-bar
  •  50 double-unders
  •  15 squat cleans
  •  25 toes-to-bar
  •  50 double-unders
  •  13 squat cleans (weight goes up)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  •  25 toes-to-bar
  •  50 double-unders
  •  11 squat cleans (weight goes up)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  •  25 toes-to-bar
  •  50 double-unders
  •  9 squat cleans (weight goes up)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  •  25 toes-to-bar
  •  50 double-unders
  •  7 squat cleans (weight goes up)

Stop at 20 minutes

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