May 29, 2019

May 29, 2019

2 rounds

20 seconds on/ 10 seconds off of :

- single arm kb overhead static hold (left)

- single arm kb overhead static hold (right)

- alternating arm russian kb swings (switch in mid air)

- kb goblet squat 


Bench Press - 5 min wu + 6 sets, every 2 mins do 5 reps. build.


partner wod

for time:
5 rounds
partner 1 - 3/2 bar muscle ups (10-15 reps each)
partner 2 - handstand hold
+
5 rounds
partner 1 - 25ft hs walk
partner 2 - front rack hold 155/105

notes :
- "x" means directly in to.
- rx+ - 6/4 bar muscle ups
- level 2 - 7/5 chest to bar pull-ups, 50 foot seal walk, 135/95 barbell
- level 3 - 7/5 jumping pull-ups, straight arm plank, 50 foot bear crawl, 95/65 lb barbell


extra credit :
100 medicine sit-ups with partner (50 each) 

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