March 9, 2016

March 9, 2016

5 minute circuit of :
a) pass thrus x 15
b) no pushup burpee x 7
c) kb swings x 10
d) row 150 meters
e) bike 20 secs

mobility :
a) partner tricep smash
b) roll hamstrings + quads

 

partner wod
30 minute amrap of :
40 sec bike AFAP (20 secs x 2)
russian kb swings (70/53) x 20
20 calorie row (10 calories x 2)
muscle ups x 4/2
battling rope x 100 (50 x 2)
sled push (180/130) x 50 meters
burpees x 20


notes :
- AFAP = as fast as possible.
- russian kb swing = eye level
- 4 muscle ups for men, 2 for women
- muscle up scaling = 8 hard pullups.
8 strict or c2b, 8 banded pullups, or ring rows.
- 254 rep round.


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