July 25, 2016

July 25, 2016

dynamic :
5 minute clock :
a) run 400 meters
b) lunges x 20
c) air squats x 20
d) calf raises x 20
d) situps x 20


endurance wod :
partner wod
24 minute amrap of :
400 meter run (200 x 2)
80 double unders (40 x 2)
400 meter row (200 x 2)
80 double unders
60 sec bike (30 secs x 2)
80 double unders
400 meter row
80 double unders
400 meter run
180 foot arms only sled pull (225/155)
+
70 knee raises
50 knee to elbows
30 toes to bar


strength wod :
every 3 minutes perform
a) back squats :
set 1 = 60% x 10
set 2 = 65% x 8
set 3 = 70% x 8
set 4 = 75% x 6-8

rest/wu 6 minutes

every 1:15 x 10 perform
b) hpc + power clean

c) with partner,
70 knee raises
50 knee to elbows
30 toes to bar

notes :
- build to max for day on complex.

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