June 9, 2016

June 9, 2016

dynamic :

4 minute circuit :

a) light kb swings x 12

b) lunges x 12

c) situps x 12


team wod
12 minute clock
for max reps :
100 russian kb swings (53/35)
75 no pushup burpees
50 toes to bar
75 push press (95/65)
remaining time, max calorie row

notes :
-partition as desired.
- 3 person teams.
- all teammates must do rx to clock rx.
- rx+ = 70/53 kb, 115/85 push press or 2 person teams. 


team wod
10 minute clock
for max reps :
100 russian kb swings (53/35)
75 no pushup burpees
50 toes to bar
75 push press (95/65)
remaining time, max calorie row

notes :
-partition as desired.
- 3 person teams.
- all teammates must do rx to clock rx. 


team wod
8 minute clock
for max reps :
100 russian kb swings (53/35)
75 no pushup burpees
50 toes to bar
75 push press (95/65)
remaining time, max calorie row

notes :
-partition as desired.
- 3 person teams.
- all teammates must do rx to clock rx. 

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