February 13, 2017

February 13, 2017

dynamic :

5 minute clock :

waiter's walk - length + back

15 air squats

15 hallelujahs

15 situps 


Front Squat -5 sec descend x 2 reps. 12 min. build. 


notes :
- 12 minute clock.
- 5 second on descend.
- work to heavy double.
- not done as class. work and rest as needed during 12 minutes.
- build set.


for time :
strict pullups sets of 1,2,3,4,5
+
chest to bar pull-ups sets of 7,8,9,10

notes :
- time cap = 10 minutes
- rx+ = all sets unbroken
- scaling = chin over bar pull-ups for strict/c2b and 2 sec hold at chest ring rows for strict pull-ups.
- 5 minute rest before start of next wod. 


10 minute amrap of :
5 shoulder to overhead (115/85)
10 deadlifts (115/85)
15 box jumps (24/20)

notes :
- scale weight if needed.
- stepups for box jumps if needed.

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