August 25, 2016

6 minute clock :
run 100 meters
+
a) situps x 8
b) lunges x 10
c) hand release pushups x 8

mobility :
a) barbell tricep smash
b) pvc achilles smash


with a partner run 1 mile as fast as possible.

notes :

200 x 8 , each partner does four 200 meter sprints.


12 minute clock :
max reps bench press at weight of choice.

notes :
- score = weight used x reps.
- must use at least 50% of 1rm.
-scoring example = 100 lbs x 100 reps = 10,000 lbs moved.


partner wod
for time :
600 meter row (300 x 2)
rest 1 minute
600 meter row (300 x 2)