March 1, 2017

March 1, 2017

dynamic :

8 minute emom of :

inner inner loop lap x 1

toes to bar x 2-5

empty bb thruster x 2-5


notes :

- all movements performed within the minute.

- knee raises for toes to bar if needed.

- switch direction of lap each set.


partner wod
for time :
100 (20 sets of 5)  shoulder to overhead (135/95)

notes :
- scale weight if needed. recommended = 60-70%
- rx+ = 155/105
- bar comes from ground.
- must be done in sets of 5.
- reps do not have to be split evenly.
- 5 minute rest at conclusion of wod.
- 9 minute time cap


partner wod
for time :
sets of 2-4-6-8-10-12-14-16-18-20 of pullups

notes :
- unbroken sets.
- partner b must be hanging on rig for partner a's reps to count.
- scaling = ring rows, but parter b must still hold on to rig OR pullups but not unbroken.
- rx+ = chest to bar pullups.
- 10 minute time cap.
- 5 minute rest before next wod.


partner wod
for time :
100 med ball situps (14/10)

notes :
- 50 per partner.
- ball is passed each rep.
- rx+ = 20/14

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