September 26, 2017

dynamic :

5 minute circuit :

100 meter run 

3 no pushup burpees

15 second handstand hold/plank

10 air squats 


strength :

5 minute warmup + 15 minute emom

find a 1rm on shoulder press. once you find 1rm shoulder press, starting establishing a 1rm push press. 


wod :

for time :

50-40-30-20-10 of :

russian kb swings 

double unders


notes :

- russian kb swings = eye level.

- 1:1 double under scaling 

- rx+ = 70/53 lb kb