February 29, 2016

February 29, 2016

dynamic :
4 minute clock
partner wu of :
a) single unders x 100
b) situps x 30
c) air squats x 30
d) pushups x 30

mobility :
a) couch stretch
b) roll hamstring + glutes
c) banded hip distraction

 

10 minute alternating emom of :
a) plank - 20-40 seconds
b) russian kb swings (70/53) x 6-12


notes :
- working on forearm, posterior chain, and core strength which is why kb weight is heavy.
- russian kb swing is to eye level.

 

for time :
1000 meter row (250 x 4)
50 thrusters (45/35)
30 pullups
+
50-40-30-20-10 of :
double unders
situps


notes :
- partition everything as desired except for the row.
- scale double unders as needed.
- 24 minute time cap.


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