September 28, 2016

dynamic :

partner warmup

5 minute clock :

a) med ball clean x 20

b) situps x 24

c) run 200 meters (together)

d) no pushup burpee x 20

e) wall ball x 24


endurance wod
partner wod
2 rounds for time :
100 meter dog sled push (115/90)
100 wall ball (20/14)
100 kb deadlifts (53/35)
100 hand release pushups
100 meter farmer's carry (53/35)
100 kettlebell swings
100 double unders
50 calorie row

notes :
- 40 minute time cap.
- scale weight as needed.
- partition reps as desired.
- rx+ = 70/53 kb, 25/20 wall ball


OR


strength wod :
a) every 1:30 x 5 of
clean and jerk
set 1 - 3 reps @ 60%
set 2 - 3 reps @ 70%
set 3 - 3 reps @ 75%
set 4 - 3 reps @ 75%
set 5 - 3 reps @ 75%
+
b) every 2 mins x 4 sets of front squat
set 1 - 3 @ 75%
set 2 - 1 @ 80%
set 3 - 3 @ 75%
set 4 - 1 @ 85%
+
for time :
600 meter run
80 double unders
21 hang power cleans (135/95)

notes :
- all reps of c+j are singles. drop from top. no touch and go today.