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Tuesday 10.18.16

17
Oct

Tuesday 10.18.16

Conditioning: The Basics

OT2M 12

L3 – 12 Toes to Bar

L2 – 12 Knees to Triceps

L1 – 5 Rounds (not for time)

10 Sec Superman Hold

10 Hollow Rocks

10 Kipping Knee Raises (with scapula retraction)

 

Lurong Bench Mark #1

 

WOD (Level 3)

2 Rounds (17 Min Time Cap)

500 Meter Row

40 Goblet Squats (53/35)

30 Wall Sit Ups

20 Deficit Push Ups (45/25)

10 Strict Pull Ups

 

WOD (Level 2)

2 Rounds (17 Min Time Cap)

500 Meter Row

40 Air Squats

30 Wall Sit Ups

20 Push Ups

10 Kipping Pull Ups

 

WOD (Level 1)

2 Rounds (17 Min Time Cap)

500 Meter Row

40 Air Squats

30 Sit Ups

20 Knee Push Ups

10 Ring Rows

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