February 12, 2019

February 12, 2019

partner warmup 

5 minute clock :

20 no push ups burpees

20 lunges

20 kettlebell swings (weight of choice)

20 sit ups 


4 sets: 
30 second calorie row
30 second rest
30 second muscle ups 
30 second rest

notes :
- level 2 - chest to bar pullups
- level 3 - pullups
- level 4 - jumping pullups
- 4 minute rest before next wod. 


4 sets: 
30 second bike
30 second rest
30 second handstand pushups
30 second rest 

notes :
- rx+ - strict handstand pushups
- level 2 - strict db press
- level 3 - pike handstand pushups
- 4 minute rest before next wod. 


4 sets: 
30 second shuttle run
30 second rest
30 second deficit push ups (45/25)
30 second rest

notes :
- level 2 - hand release pushups 
- level 3 - pushups on knees
- on shuttle run, each red line = 1 rep

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