August 10, 2016

August 10, 2016

dynamic :
a) run 100 meters
b) lunges x 8
c) pushups x 8
d) no pushup burpee x 4

mobility :
a) banded hip distraction
(strength)


endurance wod :
partner wod
14 minute amrap of  :
500 meter row (250 x 2)
20 burpee over erg
+
rest 6 minutes
+
repeat

notes :
- score = two heats added together. looking for consistent aerobic capacity.


OR 

strength wod :
every 2:30, perform
a) back squats
set 1 - 65% x 8
set 2 - 70% x 8
set 3 - 75% x 8
set 4 - 75-80% x 8
+
every 2:30, perform
b) front squats
set 1 - 60% x 5
set 2 - 65% x 5
set 3 - 70% x 5
set 4 - 70% x 5
+
c) for time :
200 meter run
20 wall ball
15 burpee over bar
10 hang clean + jerk (115/85)

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