May 3, 2017

May 3, 2017

partner warmup

8 minute clock :

partner a - moderate effort on piece of cardio.

partner b - weighted bear crawl + med ball squats


notes :

- working on an 8 minute clock, one partner will doing a form of cardio (row, bike, ski) at a moderate effort while partner b does a weighted bear crawl to each red line. once reaching each red line that partner will pick up the medicine ball and perform 4 squats with ball on shoulder.


* shoot for two rounds on each modality. 

Back Rack Lunge - 4 min wu + every 2:30 x 4 perform 14 lunges. 


notes :
- build to heavier load than last week.


Bench Press - 4 min wu + every 2:30 x 4 perform 5 reps.


notes :
- build to heavier load than last week.


team wod
10 minute amrap of :
200 double unders/ plate pinch (25/10)
100 pull ups/ single arm waiter's walk hold (35/26)
50 burpees

notes :
- partner holds a plate pinch (both hands) for double under reps to count.
- partner holds static waiter's walk for pull-ups to count.
- no static hold required for burpees.
- rx+ = 2 person team

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