October 27, 2016

October 27, 2016

2 minute clock of :

a) bear crawl - length

b) lunges x 8

c) pushups x 5

rest

2 minute clock of :

a) rowing

rest

2 minute clock of :

a) ring row x 5

b) pass thru x 6

c) situps x 5


mobility :

3 sets of 20 secs/ 10 sec rest of :

a) banded good morning

b) banded hamstring stretch (right leg)

c) banded hamstring stretch (left leg)


partner wod
10 minute amrap of :
deadlifts (155/105) x 5
hr pushups x 10
box jumps/stepups x 15

notes :
- a,b,a format
- scale deadlift if needed.
- 3 minute rest before next wod.


partner wod
10 minute max calorie row

notes :
- partners row 1 minute at a time.
- 3 minute rest before next wod.


partner wod
for time :
30 ring muscle ups
or
30 bar muscle ups
or
60 burpee pullups

notes :
- choose variation. list in comments for scoring purposes.
- 10 minute time cap.
- rx+ = 50 reps of ring or bar muscle up. 

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