February 1, 2018

February 1, 2018

partner wod

120 calories on cardio piece


- partners switch after 10 calorie sets.

- warmup recommendations :

if pressing today - ski erg, if squatting today - assault bike, if pulling today - rowing machine.


5 calorie row
3 _________
1 _________

* burger king day (have it your way) .

3 rep movement options : burpees, kb swings (heavy), t2b, pullups, handstand pushups, box jumps,  12/11 foot wall ball shots.

1 rep movement options : snatch, clean, bench press, deadlift, squat (any variation), overhead press (any variation).

notes :
- 40 minute clock
- 3-4 people per each rowing machine. waterfall set until each individual fails at lift of choice.
- athletes add 5-10 lbs to bar after each successful lift.
- to add lift history for day click "add extra performance" and then input criteria.

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