October 12, 2016
4 minute clock :
a) pass thru x 10
b) bw turkish getup x 2
c) calf raises x 10
d) hr pushup x 6
a) calf smash
9 minute emom of :
a) box jumps x 4-6/stepups x 6-10
b) shoulder to overhead x 6-10
c) situps x 8-12 /toes to bar x 4-6
- shoulder to overhead at weight of choice.
- emom serves as warmup for tester wod.
- at minute 5 reps are cut in half and two movements are performed.
10 minute amrap of :
15 box jumps
12 shoulder to overhead (115/80)
9 toes to bar
- stepups for box jumps if needed.
- any variation of press overhead.
** record score as this wod will be repeated in a couple months
for time :
250 meter ski erg
Posted on Wed, October 12, 2016
by Brad Weems