March 7, 2016

March 7, 2016

dynamic :
5 minute clock :
a) run 100 meters
b) pushups x 10
c) situps x 10

mobility :
a) kb hip opening

 

Shoulder to Overhead- 5 min wu + 8 min emom, 5 reps every min

 

notes :
- bar is initially cleaned from ground.
- any variation of oh press.
- 5 unbroken reps.
- can build if you wish.

 

10 minute emom of :
a) box jumps x 7
b) deadlifts x 7


notes :
- stepups = OK.
- keep deadlift light.
- 3 minute rest before wall ball wod.

 

partner wod
10 minute amrap of :
100 meter run
10 wall ball


notes :
- partner must do full round before switching.
-designed as sprint sets.
-110 rep round.


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