August 16, 2017

August 16, 2017

partner warmup

run to just jump and back together

+

30-20-10

empty barbell front squat

push press/jerk

push ups


Overhead Squat - 5 min wu + 5 sets, every 2 mins perform 3 reps.


partner wod
2017 thunder valley throwdown wod #4

for time:
24 front squats (135/95)
200 meter run
12 deficit handstand pushups (45/25)

notes :
- rx-ish division 95/65 lb squats, 12 hand release pushups.
- 6 minute time cap.
- relay format.


class wod
10 minute max calorie assault bike

notes :
- classmates alternate every 20 seconds.
- compare scores to 6/7/2017


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