April 26, 2017

April 26, 2017

partner chipper

8 minute time cap

500 meter row (250 x 2)

75 meters of walking lunges

60 one arm dumbbell bench press

1:30 plank


- db bench press = 30 reps per partner. 1 set of 15 each arm.


Back Rack Lunge - 3 min wu + 10 min clock. 3 sets of 12. 


notes :
- finish at heavier load than last week.


Bench Press - 3 min wu + 10 min clock. 3 sets of 6.


notes :
- finish at heavier load than last week.


partner wod
for time :
2 rounds of :
200 meter row
200 meter sa waiter's walk
200 meter row
200 meter farmer's carry (kb in both hands)
200 meter row
100 double unders

notes :
- partition as desired.
- weight in both hands on farmer's carry.
- rx = 53/35
- 1:1 singles for doubles. keep intensity up.
- 15 minute time cap.

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