August 10, 2017

August 10, 2017

dynamic :
partner warm up
10 minute clock :
40-30-20
med ball clean
sit ups
russian kbs
double unders


20 minute emom of :

a) 6 burpees
b) 6 box jumps (24/20)
c) 3 pistols/7 wall ball
d) muscle ups x1-2/6  pullups. 6 jumping pullups
e) cal row 8/6

notes :
- far left movement = rx division. exercise to right = rx-ish division.
- increase 1 rep every new round on all exercises except muscles ups. 1 rep each leg on pistols.
- designed as movement prep for throwdown wod 3 metcon.


2017 thunder valley throwdown wod 3

rx division :
5 minute amrap
40 burpee box jumps 24/20
30 pistols
amrap ring muscle ups with remaining time

notes :
- partition as desired.


2017 thunder valley throwdown wod 3:

rx-ish division:
5 minute amrap
40 burpee to plate (45/25)
30 wall balls 20/14
remaining time max pull-ups (men)/ jumping pull-ups (women)

1 comment (Add your own)

1. wrote:
I see you don't monetize your website, don't waste your traffic, you can earn additional cash
every month because you've got hi quality content.

If you want to know what is the best adsense alternative, type in google: adsense alternative Mertiso's
tips

Sun, August 13, 2017 @ 10:44 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.