August 22, 2016

August 22, 2016

partner warmup

6 minute clock :

15-12-9-6-3 of :

a) wall ball

b) situps

c) pushups 


endurance wod :
partner wod
2 rounds for time:
800 meter run (200 x 4)
800 meter row (200 x 4)
wall ball x 80
burpees x 40
+
14 turkish getups (7 each arm)



notes :
- work on quality reps on wall ball. if you can't squat full depth AND throw to appropriate height then scale weight.
- rx+ = weight run with wall ball, 25/20 wall ball, burpee to 6 inch target

OR 


strength wod :
a) every 1:30 x 10 sets,  thruster x 3
b) 5 minute emom of :
thrusters (65/45) x 8-10
+
c)
for time :
run 200 meters
row 200 meters
wall ball x 15
burpees x 7



notes :
- build to 3 rep max on thruster for the day.

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