April 16, 2018

April 16, 2018

partner warmup
10 minute clock
row 600 meters
30 banded good mornings
30 kettlebell swings (light-moderate load)
30 sit ups
30 supermans
row 600 meters


Deadlift - 5 sets, every 2 mins perform cluster of 2.2.2 

notes :
- no holding on to bar like last week's set.
- "." represents 10 second break.


partner wod
8 minute amrap
12 wall ball (20/14)
10 calorie row
8 pull-ups
6 handstand pushups
4 pistols

notes :
- a,b,a format
- rest 4 minutes and repeat.
- rx+ =  11/10 foot wall ball, 10 calorie assault bike, 8 chest to bar pull-ups, 6 strict handstand pushups
- level 2 - wall ball @ 14/10 lbs, 2-3 ab mat hspu, 2:1 jumping air squats
- level 3 - wall ball @ load of choice, 8 jumping pull-ups, pushups for hspu, 2:1 air squats


partner wod
8 minute amrap
12 wall ball (20/14)
10 calorie row
8 pull-ups
6 handstand pushups
4 pistols

notes :
- a,b,a format
- rx+ =  11/10 foot wall ball, 10 calorie assault bike, 8 chest to bar pull-ups, 6 strict handstand pushups
- level 2 - wall ball @ 14/10 lbs, 2-3 ab mat hspu, 2:1 jumping air squats
- level 3 - wall ball @ load of choice, 8 jumping pull-ups, pushups for hspu, 2:1 air squats.

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