August 22, 2018

August 22, 2018

5 minute clock

100 meter run


5-4-3-2-1 inchworm

notes :

- each round bought in with 100 meter run

- 2 pushups + 2 air squats on each inchworm rep.

5 minute warmup + 10 minute alternating emom of :

1-5 bench press
1-10 strict pull ups

notes :
- level 2 - work on butterfly, kipping, or banded reps.
- build to heavy (80%+) bench press rep for day. 

partner wod
for time :
move 208/124 lbs 50 meters + 50 meters back

notes :
- men move = 45 lb plate x 3, 20 lb wall ball, and 53 lb kettlebell.
- women move = 25 lb plate x 3, 14 lb wall ball, and 35 lb kettlebell.
- level 2 :
men - 25 lb plate x 3, 14 lb wall ball, and 35 lb kettlebell.
women - 10 lb plate x 3, 10 lb wall ball, and 26 lb kettlebell.
- partner can move more than one object at a time.
- 5 minute rest before next wod.

partner wod
7 minute clock
for max reps :
60/50 calorie row
50 toes to bar
40 wall ball (20/14)
30 power cleans (135/95)
20 burpee box jumps (24/20)

notes :
- testing as wod for 2018 Throwdown. Give us a good effort and log as we will be using information from today for programming.
- level 2 - hanging leg lifts, 14/10 lb wall ball, 95/65 lb clean, burpee + stepup 

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