April 3, 2017

April 3, 2017

dynamic :

7 minute clock :

5 calorie row

5 pushups

5 kb swings

mobility :

- partner hamstring smash 

Stiff Leg Deadlift 

5 sets, every 1:15 x 5 reps (warmup)
every 2 minutes, 3 sets of 10. 

- recommended load = 50-85% of body weight.

every 2 minutes x 5 of 1.1.1
strict/weighted/banded pullups/ring rows

notes :
- 15 total tough weighted pullups.
- "." = 10 secs rest.
- no jumping pullups today.
- list weight here if performed weighted pullups. if not, list reps in variation performed (below). 

partner wod
5 minute clock
for max reps :
weighted pushup (25/10)

notes :
- chest to deck pushups even if from knees.
- rx+ = 45/25 lb plate
- partners will need to remove plate from back when rest is needed. 

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