FRIDAY NIGHT LIGHTS 3-8-19 WEEK 3

 

WARM UP

ROW  5 Intervals

:50 sec easy

:10 sec Hard

3X

5/5 Kneeling windmill w/DB

5/5 Spider-Man push up

5/5 Cossack squat

10 Step ups

3 wallwalks

 

WOD PREP

3X

25 ft R Arm OH Lunge dB

6 DB STEP UP

HSPU practice

increase to workout weight in each round

* Go over Standards for the  open

 

 

 

 

 

 

OPEN WOD 19.3

 

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.