July 27, 2016

July 27, 2016

5 minute clock

a) run 100 meters

b) no pushup burpee x 4

c) kb swings x 8


endurance wod :
partner/team wod
30 minute amrap of :
100 meter run
kb swings (70/53) x 8
box jumps (24/20) x 4
situps x 12
+
3 sets, not for time of :
30-45 second plank
flutter kicks x 30
med ball twists x 10



notes :
-partner must finish all movements before trading out.
- box jumps required for rx button today.
- after all partners have finished a set, new set starts with new movement.
- 6 stepups for box jump scaling.
- left + right = one rep on med ball twist.


strength wod :
4 sets, every 2 minutes of
a) front squat
set 1 - 60% x 5
set 2 - 70% x 5
set 3 - 75% x 5
set 4 - 75% x 5
+
6 minute rest/wu
+
10 sets, every 1:15 of :
snatch
+
3 sets, not for time of :
30-45 second plank
flutter kicks x 30
med ball twists x 10



notes :
- build throughout snatch sets. no misses is goal. 

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