May 11, 2016

May 11, 2016

partner chipper
7 minute clock
a) row 500 (250 x 2)
b) barbell thrusters x 50
c) ring rows x 50

 

endurance wod :
team wod
for time :
3000 meter row
+
800 meter barbell carry

notes :
- each minute starts with 6 thrusters (95/65) performed by a teammate before other partner can begin rowing.
- partners alternate minute sets on row.

 

strength wod :

a) 5 sets, every 1:15
3 position clean
set 1 @ 70%
set 2 @ 70%
set 3 @ 75%
set 4 @ 75%
set 5 @ 75%

b) clean + jerk
set 1 - 75% x 2
set 2 - 80% x 2
set 3 - 85% x 1
set 4 - 92.5% x 1
set 5 - 92.5% x 1

c) snatch pulls - 24 total reps @ 105%

d) box jumps x 15 (30/24)


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