January 5, 2016

January 5, 2016

dynamic :
5 minute emom of :
8 air squats + 8 situps

mobility :
a) couch stretch
b) kb hip opening

 

Back Squat - 6 sets, every 2 minutes perform sets listed. 

set 1 - 5 @ 50-60%
set 2 - 5 @ 55-65%
set 3 - 3 @ 70-80%
set 4 - 3 @ 75-85%
set 5 - 1 @ 85-95%
set 6 - 1 @ 85-102%

 

partner wod
2 rounds for each partner
for time :
15 kb swings (70/53)
25 burpees
15 kb swings (70/53)

 

notes :
- partner A finishes 55 rep set listed, partner B goes, partner A repeat, partner B repeat, done.


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