January 3, 2018

January 3, 2018

partner warmup
6 minute clock :
40- 30-20-10 of :
pass thrus
db snatches


4 minute amrap @ 70%
50 double unders
10 kb swings (53/35)

notes :
- 3 minute rest at conclusion.
- rx+ = 10 triple unders + 70/53
- level 2 - 25 double unders
- level 3 - 2:1 single unders


4 minute amrap @ 80%
5 chest to bar pull-ups
10 wall balls (20/14)

notes :
- 3 minute rest at conclusion
- rx+ = 4/2 bar muscle ups
- level 2 = pullups


4 minute amrap @ 90%
10 alternating DB snatches 50/35
5 burpee box jumps overs 24/20

notes :
- 3 minute rest at conclusion.
- rx+ = 10 triple unders + 70/53
- level 2 - 25 double unders
- level 3 - 2:1 single unders


4 minute amrap @ 70%
50 double unders
10 kb swings (53/35)

notes :
- 3 minute rest at conclusion.
- rx+ = 10 triple unders + 70/53
- level 2 - 25 double unders
- level 3 - 2:1 single unders


4 minute amrap @ 80%
5 chest to bar pull-ups
10 wall balls (20/14)

notes :
- 3 minute rest at conclusion
- rx+ = 4/2 bar muscle ups
- level 2 = pullups
- level 3 = jumping pull-ups + wall at weight of choice.


4 minute amrap @ 90%
10 alternating DB snatches 50/35
5 burpee box jumps overs 24/20

notes :
- rest 5 minutes at conclusion.
- rx+ = 30/24 inch box
- level 2 = weight of choice on snatch + height of choice on box with stepups.




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