June 4, 2018

June 4, 2018

partner warmup

120/100 calorie row


Back Squat 6 min wu + 7 sets, every 2 mins @ %'s listed.


set 1 = 5 reps @ 50%
set 2 = 3 reps @ 60%
set 3 = 2 reps @ 70%
set 4 = 1 rep @ 80%
set 5 = 1 rep @ 90%
set 6 = 1 rep @ 95%
set 7 = 1 rep @ 100%


partner wod
for time :
400 meter run w/ partner
40 over head squats 45/35
300 meter run w/ partner
30 over head squats 75/45
200 meter run w/ partner
20 over head squats 95/65
100 meter run w/ partner
10 over head squat 135/95

notes :
- level 2 - 45/35, 55/45, 65/55, 85/65
- substitute back squat for overhead squat if needed.

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