April 24, 2017

April 24, 2017

dynamic :

8 minute clock

3 person team warmup

10/8 calorie row

pushups

situps


- teammates on pushups and situps move constantly until teammate on row has completed calories. 


Deadlift - 5 min wu + 4 sets of 6 @ 65-80% every 2 mins


notes :
- no letting go of bar today. 1 second rest of bar on the floor before next rep.


Weighted Pull-ups - 3 min wu + 8 min emom x 1. heavier than lw.


partner wod
7 minute amrap of :
20 hand release pushups (25/0)
20 strict press (45/35)

- partner must be holding empty bar overhead in lockout during pushups and be in plank during strict press for reps to count.

notes :
- men do hand release pushups with hands on 25 pound plates.
- rx+ = 45/25 hr pushups, 65/45 strict press

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