WOD 4/15/2019


Published April 15, 2019


PreWod

Warm up (10m)
2 sets for quality:
1 min Squat hold
10 Scap Pull-ups

2 sets for quality:
10 Ring Rows
12 Air Squats


MetCons

Category 3 Testing: weightlifting, rings, squat endurance

LEVEL METHOD TESTING GROUP 3
Test Weightlifting (15 m)
Test Rings (15 m)
Test Squat Endurance (15 m)

Category 3 already tested

If Category 3 is already tested...

15 mins Weightlifting
Build to a heavy 3, for quality
Hang Snatch

15 mins Rings
3 sets of Plank/Ring Plank/Support/Ring Support Hold
3 sets of Box Push Up/Push Up/Ring Push Up/Dips or Ring Dips
3 sets of Bar Row/C2B Pull Up/Muscle Up

15 mins Squat Endurance
For Tabata score
Air Squats, Goblet Squats, Back Squats (95/65)

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