February 8, 2017

February 8, 2017

dynamic :

5 minute clock :

100/75 meter row

12 kettlebell swings

10 situps

8 jumping air squats 


8 minute emom of :
thrusters x 3-7

notes :
- emphasis on efficient movement.
- men - 75-105 lbs
- women - 45-80 lbs
- list total reps and weight used.


5 minute amrap of :
5 shoulder to overhead (115/85)
7 box jumps (24/20)
9 toes to bar

notes :
- 2 minute rest at conclusion.
- rx+ = 135/95


5 minute amrap of :
15 burpees
60 double unders

notes :
- 2 minute rest at conclusion of wod.
- 2:1 or 1:1 singles. 


5 minute amrap of :
5 shoulder to overhead (115/85)
7 box jumps (24/20)
9 toes to bar

notes :
- 2 minute rest at conclusion.
- rx+ = 135/95


5 minute amrap of :
15 burpees
60 double unders

notes :
- 2:1 or 1:1 singles. 

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