January 25, 2017

January 25, 2017

dynamic :

4 minute circuit  :

25 single unders

15 hallelujahs

25 single unders

15 pushups

25 single unders

15 air squats

25 single unders

15 situps


mobility :

quad smash 


5 minute amrap of :
10 power snatch (75/45)
30 double unders

notes :
- rx+ = 95/65
- scale snatch weight if needed.
- double under scaling = 2:1 singles. don't do double unders if cant complete less than 30 seconds.
- 5 minute rest before next wod. 


5 minute amrap of :
5 thrusters (75/45)
10 lateral burpee over bar

notes :
- rx+ = 95/65
- scale thruster weight if needed.
- must jump over bar to be rx.
- step over bar if needed.
- scale weight if needed.
- 5 minute rest before next wod. 


5 minute amrap of :
7 power clean + jerk (75/45)
10 toes to bar

notes :
- rx+ = 95/65
- scale weight if needed.
- knee raises for toes to bar if needed.
- keep intensity up.
- 5 minute rest before next wod. 


5 minute amrap of :
75 wall ball (20/14)
remaining time max chest to bar pullups.

notes :
- scale chest to bar to pullups or ring rows if needed. 

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