June 5, 2017

June 5, 2017

dynamic :
30 on/10 off of :
2 rounds
- hallelujahs
- jog length + back
+
2 rounds
- russian kb swings
- lunges from pushup position
+
2 rounds
- jumping air squat w/rig touch
- no pushup burpee


Back Squat - 5 min wu + on 3 min clocks, 3 x 10 at %'s listed

notes :
set 1 @ 40-50%
set 2 @ 50-60%
set 3 @ 55-75%


7 sets, 30 on/30 off for max reps of burpees
+
for time :
50 double unders
4 muscle ups (ring or bar)
40 double unders
3 muscle ups
30 double unders
2 muscle ups
20 double unders
1 muscle up
10 double unders

notes :
- both will serve as benchmark (repeatable) wods during current endurance phase.
- 5 minute rest between burpee set and du/mu set.

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