February 18, 2016

February 18, 2016

dynamic :
5 minute clock
warmup chipper of :
a) inner inner loop x 3
b) pushups x 20
c) inner loop x 3
d) hallelujahs x 20
e) inner inner loop (opposite way) x 3
f) situps x 20
g) inner inner loop x 3


mobility :
a) tricep or quad smash - athlete's choice

 

3 partner wods on a running clock :
0:00-12:00 = partner total on bench press
12:01-14:00 = rest.
14:01-18:00 = partner max toes to bar
18:01-21:00 = rest.
21:00- ? = 150 kb swings (53/35) for time.


notes :
- wod 1 = both partners perform a heavy single on bench press. both weights added together = score.
- wod 2 = max toes to bar in 4 minute clock. make sure toes touch bar! only one person working at a time.
- wod 3 = 150 kb swings as fast as possible. partition as desired. rx+ = 70/53.
- 2 person team = rx . 3 person team = scaled.


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