January 18, 2017

January 18, 2017

dynamic :

6 minute clock :

6-5-4-3-2-1 of :

ring rows/strict pullups

hand release pushups

lunges (each leg)


- inner loop lap to start and after each round.


mobility :

tricep smash


push press x 3 + push jerk x 2 - 5 min wu emom + 10 minute emom.

notes :
- 65-75% of push press max.


5 minute amrap of :
5 chest to bar pullups
10 thrusters (75/55)

notes :
- scaling = jumping chest to bar pullups or pullups.
- scale thruster weight if needed.
- 5 minute rest before next wod.


5 minute amrap of :
5 no pushup burpee box jump
10 kb swings (53/35)

notes :
- must jump to click "rx". stepups = scaled.

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