December 17, 2018

December 17, 2018

10 minute clock

"rowling"

 

- goal is to stop rower at 100 meters exactly. any meters short or over will serve as penalty hallelujah reps.

- scoring warmup. each time you land on 100 meters exactly will equal 1 rep.


Deadlift (6 min wu + 4 sets, every 2:30 @ %'s listed)

notes :
- all sets to be performed in 1.1.1.1.1 format.
- set 1 - 60% x 5
- set 2 - 65% x 5
- set 3 - 70% x 5
- set 4 - 75% x 5
- base %'s off either heaviest rep lifted of cycle or previous 1rm. whichever is heavier.


4 minute amrap of :
calorie row

notes :
- 2 minute rest before start of next wod.


4 minute amrap of :
20 double unders
10 russian kettlebell swings (53/35)
5 pullups

notes :
- rx+ - 70/53 lb kb, chest to bar pullups
- level 2 - single unders 1:1, kb at load of choice, jumping pullups
- 2 minute rest before start of next wod. 


4 minute amrap of :
5 deadlifts (115/85)
10 situps

notes :
- level 2 - deadlift at load of choice.

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