August 11, 2016

August 11, 2016

dynamic :
6 minute clock
run 100 meters
+
12-9-6-3 of :
pushups
situps
med ball cleans
+
100 meter run

mobility :
- partner tricep smash


Bench Press 

set 1 - 15 @ 40-50%
set 2 - 12 @ 50-55%
set 3 - 10 @ 65-75%
set 4 - 20 @ 40-50%


partner wod
18 minute amrap of :
200 meter run (100 x 2)
thrusters (45/35) x 24
strict pullups x 10/8
bike 40 secs (20 x 2)
russian kb swings (53/35) x 24
handstand pushups x 10



notes :
- rx + = thrusters 65/55, rope climbs x 2, kb swings 70/53

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