June 11, 2018

June 11, 2018

partner warmup

for time :

2000 meter row


notes :

- partners alternate every 200 meters for 10 total sets.

- 10 minute time cap.


Clean and Jerk - 5 min wu + 3 sets, every 2 mins @ sets listed.


notes :
set 1 - 5 tng reps @ 55%
set 2 - 5 tng reps @ 65%
set 3 - 5+ tng reps @ 75%


Single Arm DB press


warm up +
3 sets of 15 reps

-must be holding a static hold in one arm while other works


partner wod
8 minute clock
for max reps
60/50 calorie row
60 dumbbell thrusters 35/20
with remaining time, max calories on the assault bike.

notes :
- score = 120 + assault bike calories.
- rx+ = 50/35 lbs on thruster
- level 2 - load of choice  on thrusters

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.