February 1, 2017

February 1, 2017

dynamic :

2 sets of :

30 secs work/ 10 secs off of :

ring rows

rowing

kb swings (eye level)

lunges

pushups

overhead squats w/pvc or empty bb


mobility :

calf or tricep smash


5 minute amrap of :
8 lateral burpee over bar
4 overhead lunges (75/45)

notes :
- oh lunges performed in place.
- scale weight on oh lunges if needed.
- rx+ = 95/65 lunges
- 5 minute rest before next wod.

 

5 minute amrap of :
3 hang squat snatches (75/45)
4 box jump + step down (24/20)
5 toes to bar

notes :
- rx + = 95/65 snatch, 30/24 box jump
- hang power snatch at weight of choice if needed.
- box jump scaling = stepups. but not rx.
- knee raises for toes to bar if needed.
- 5 minute rest before next wod. 


10 minute amrap of :
10 kb swings (53/35)
20 hand release pushups
30 double unders

notes :
-rx+ = 70/53 kbs + ring pushups
- scale kb weight if needed.
- 2:1 singles or 1:1 singles. 

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