January 4, 2017

January 4, 2017

dynamic :

10 minute clock :

8-10 sets of :

8/7 calorie row


partner or solo wod
1000 meter row
150 double unders
25 burpees over erg


notes :
- 10 minute time cap.
- double under scaling - 100 du, 75 du, 150 singles, or 75 singles. pick variation that would take less than 2 minutes.
- row split in 250 or 500 meter intervals if with partner.
- emom starts 3 minutes at conclusion of wod.
- rx+ = solo.


every 30 secs x 14 sets of :
toes to bar x 1-7

notes :
- 2:1 knee raises if can't do toes to bar.
- list total reps.
- next part starts 5 minutes after toes to bar set. 


for time :
10 hang power clean (85/35)
15 wall ball (20/14)
10 hang power clean (105/55)
15 wall ball
10 hang power clean (125/75)
15 wall ball
10 hang power clean (145/95)
15 wall ball
10 hang power clean (165/115)


notes :
- 12 minute time cap.
- rx + =
men = 95,115,135,155,175
women = 55,75,95,115,135
- if rx weight is too heavy, go up by 10 lbs each time instead of 20. 

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