July 17, 2019

July 17, 2019

10 minute clock :

5 inch worm (1 push up + 1 air squat)

10 lateral lunge R/L

10 pvc overhead squats

10 calorie cardio of choice

5 empty barbell thrusters


Thruster - 15 minute clock, build to heavy set of 5. 


notes :
- barbell comes from ground.
- if you have a 1 rep max, shoot for 75-85% of that number.


partner wod
for time :
6 rounds
15 thrusters 95/65
3 bar muscle ups

notes :
- rx+ - solo, 3 rounds
- banged up from the week? feel free to scale weight on thruster today.
- level 2 - 80/55, 6 chest to bar pullups
- level 3 - weight of choice, pullups or jumping pullups
- rest for 3 minutes at conclusion of 6th round. 


partner wod
for time :
6 rounds
15 burpee over bar
3 bar muscle ups

notes :
- rx+ - solo, 3 rounds
- level 2 - 6 chest to bar pullups
- level 3 - pullups or jumping pullups 


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