December 7, 2017

December 7, 2017

partner warmup

8 minute clock

ascending calorie row ladder starting at 3, increasing by 2 each time. both partners will row the set.


example : partner one rows 3 cals, partner two rows 3 cals, partner one 5 cals, partner two 5 cals, etc. 


Push Press - 7 min wu + 9 min emom of 3 reps @ %'s listed.

mins 1-3 @ 75%
mins 4-6 @ 80%
mins 7-9 @ 85%

banged up from overhead work this week? feel free to deadlift for strength and the wod.


20 minute AMRAP
5 push press 115/85
10 pistols (5L/5R)
15 pull ups notes :
rx+ 145/100
level 2: 95/65, pistol holding on to rig
level 3: 65/45, air squats, jumping pull ups

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