July 14, 2016

July 14, 2016

4 minute clock
a) pass thru x 10
b) inchworm in place x 5
c) situps x 10

mobility :
a) partner tricep smash

18 minute clock
split reps evenly with parnter
50-45-40-35-30-25-20-15-10-5 calorie row
50-45-40-35-30-25-20-15-10-5 shoulder to overhead


notes :
- working on slow slide (16-22 s/m) + hard pull row
- any variation of press overhead acceptable.
- recommended shoulder to overhead weight = men - 65-135, women -35-105
- workout not scored


18 minute clock
split reps evenly with partner :
100-90-80-70-60-50-40-30-20-10 of double unders
20-18-16-14-12-10-8-6-4-2 of close grip bench press with one sec pause


notes :
- recommended bench press weight - men = 85-135 lbs, women = 35-85 lbs.
- jump rope goal = unbroken double unders, listed reps, half of reps, double under practice, 2:1 single unders, 1:1 single unders
- workout not scored.



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