April 19, 2017

April 19, 2017

partner warmup

7 minute clock

75 meter run

reverse lunge x 10

shoulder taps x 12

russian kb swings x 8

straight leg situps x 8


notes :

- a,b,a format


Back Rack Lunge - 3 min wu + 10 min clock. 3 sets of 16


notes :
- use heavier load than last week.


Bench Press -3 min wu + 10 min clock. 4 sets of 8.


notes :
- use same or slightly heavier load than last week.
- progression comes from additional set.


10 minute amrap of :
100 meter run
25 double unders
100 meter FC/WW (53/35)

notes :
- farmer's carry and waiter's walk alternate round to round.
- 1:1 singles for doubles 

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