May 1, 2017

May 1, 2017

dynamic :

6 minute clock :

jog - length + back

butt kicks - half of room

high knees - half of room

walking lunges - half of room

bear crawl - half of room


* shoot for 2+ rounds


Deadlift - 5 min wu + 4 sets of 5 every 2 mins. 


notes :
- shoot for 10-20 lbs heavier than last week by last set.
- 1 second pause when bar returns to floor.


Weighted Pull-ups - 3 min wu + 6 sets, every 1:15 of 1.1 


notes :
-1.1 = 1 rep, rest 10 seconds, 1 rep
- build to heavier or same as last week.


partner wod
10 minute amrap of :
10 push press (95/65)
10 toes to bar
15 hand release pushups

notes :
- partner 2 must be in static hold for reps to count.
- rig hang during push press, straight arm plank during toes to bar, barbell overhead lockout during pushups

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