May 25, 2017

dynamic :
3 rounds of :
15 calorie row
20 box step up + overs
20 kb swings
100 single unders

notes :
- box height and kb weight are at athlete's choice.
- 12 minute time cap.


partner wod
"death by barbell"
starting weight a weight recommended below, both partners will complete 1 snatch every minute within the minute until failure. every minute 10 lbs will be added to the bar until both partners have hit failure. once the case, the partners will continue with cleans until both teammates have hit failure.



notes :
- score = max snatch for both partners added together + cleans for both partners added together.
- recommended starting points -
men = if clean max of : 135-80 = 45 lb bar, 185-235 = 85 lbs, 250+ = 135 lbs
women = 55-135 = 15 lb bar, 135+ = 35 lb bar


bodybuilding accessory cool down :
21-15-9 of :
barbell bicep curls
hanging leg lifts (strict, no kip)

notes :
- rx+ = 65/45 barbell + toes to bar