September 12, 2016

September 12, 2016

dynamic :

5 minute clock

a) run 200 meters

b) pass thru x 25

c) pvc oh squat x 15

d) situps x 15

e) run 200 meters


endurance wod :
for time :
one mile run
+
rest time 8 min
+
partner wod :
for max reps,
3 rounds of :
1 min of burpees
1 min of box jumps
1 min of kb deadlifts (53/35)

notes :
* partition reps as desired with partner.
*log reps for wod in this section.
* add performance mile time


OR


strength wod :
every 1:15 x 7 sets
of :
a) power snatch + snatch
rest/warmup
every 1:15 x 7 sets
b) power clean + clean + jerk
+
for max reps :
1 minute of burpees
1 minute of box jumps
1 minute of double unders

notes :
- both snatch and clean sets are a building set.
- max effort on the 3 minute wod. 

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