August 31, 2016

August 31, 2016

8 minute emom of :

a) row 125 meters

b) run 75 meters

c) situps x 12

d) lunges x 12-14


endurance wod :
partner wod
"segmented helen"
3 total rounds
every 5 minutes, one round of helen for time
run 400 (200 x 2)
kb swings x 21
pullups x 12
+
partner "jackie"
1000 meter row
50 thrusters (45/35)
30 pullups

notes :
- scoring = helen rounds added together + jackie time


OR


strength wod :
every 2:30
back squat
set 1 - 5 @ 60%
set 2 - 5 @ 65%
set 3 - 5 @ 70%
set 4 - 5 @ 80%

rest/warmup

every 2:30
bench press
set 1 - 5 @ 60%
set 2 - 5 @ 65%
set 3 - 5 @ 70%
set 4 - 5 @ 80%

for time :
20 double unders
toes to bar x 12
kb swings x 12
20 double unders
toes to bar x 9
kb swings x 9
20 double unders
toes to bar x 6
kb swings x 6
20 double unders

notes :
- rx+= 5 triple unders per set, kb swings = 70/53
- keep intensity up. double under scaling = 1:1 single unders

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