Decemer 17, 2015

Decemer 17, 2015

partner chipper :
6 minute clock
a) double/single unders x 40/60
b) med ball clean x 40
c) pushups x 40
d) kb swings x 40
e) wall ball x 40
f) double/single unders x 40/60

 

partner wod
5 minute amrap of :
kb swings (53/35) x 7
handstand pushups x 2


notes :
- one minute break before next wod
- 25 lb plates = rx . no thin gray mat.
- rx+ = 70/53, strict hspu
- partner completes whole round then switch.

 

partner wod
5 minute amrap of :
hang cleans (115/85) x 3
air squats x 15

 

notes :
- air squat to ball to ensure depth.
- partner completes whole round then switch
- rx+ = 135/95, jumping air squats
- one minute before next round.

 

partner wod
5 minute amrap of :
double unders x 15
muscle up x 1

 

notes :
- partner completes whoe round then switch.
- double under scaling = 1:1 singles. we want to keep intensity up today.
- muscle up scaling = 1 burpee pullup or burpee jumping pullup .
- one minute rest before start of next wod.


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