September 19, 2016

September 19, 2016

4 minute clock :

a) single unders x 20

b) lunges x 6

c) pushups x 6

d) plank x 15 secs


strength wod :
a) every 30 secs x 15 sets of:
squat clean + jerk @70-80%

b) every 1:45 x 5 sets of front squats x 5 @ 80%

c) for time :
200 meter row
50 meter farmer's carry
handstand hold - 15 secs
du x 2 sets of 25 ub
burpees x 15
20 (10 each arm) sa kbs (35/26)

notes :
- power clean is OK if needed. 


OR


endurance wod :
30 minute amrap of :
200 meter row
50 meter farmer's carry
handstand hold - 15 secs
du x 2 sets of 25 ub
burpees x 15
20 (10 each arm) sa kbs (35/26)
+
100 bicycle crunches

notes :
- plank for handstand hold if needed.
- if can't go unbroken on du then 50 total.
- sa = single arm
- both arms to both legs = one rep on bicycle crunch. 

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