June 8, 2017

June 8, 2017

dynamic :

10 minute partner amrap @ moderate effort


15 synchronized hanging leg lifts

5 synchronized burpees

15 synchronized air squats

5 synchronized burpees

60 kettlebell swings

5 synchronized burpees


notes :

- goal = 2-3 rounds

- ub set of 30 kb swings each partner. eye level.



mobility :

- partner smash/ pvc rollout of choice


team wod
for time :
9 rounds
20 alternating DB snatches (50/35)
40 double unders
+
150 slam balls

- one teammate must be hanging on rig for snatch/double under reps to count.
- one partner must be in plank for slam ball reps to count.
- one teammate works, one holds static hold, one rests.
- partner must complete whole round (20 +40) before
switching out.
- scaling = dumbbell weight + 1:1 singles
- 20 and 40 should be performed in sprint fashion.
- rx+ = 2 person team, 10 rounds, alternating static holds every other round.


extra credit :
accumulate 2 miles (3200 meters) on piece of cardio of choice @ moderate effort

- partition as desired.

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