September 21, 2016

September 21, 2016

dynamic :

4 minute clock :

a) run 100 meters

b) no pushup burpees x 4

c) situps x 8

mobility :

a) banded hip distraction

b) lat band stretch

partner wod
10 minute ladder
kb swings (53/35) x 10-20-30-40...
double unders x 10-20-30-40...
hang cleans (115/85) x 5-10-15...

notes :
- both strength and endurance start with wod today.
- 2:1 singles for double unders if efficient.
- scale hang clean or kb weight if needed.
- rx+ = 70/53 lb kb, 135/95

endurance wod :
a) kb, du, hang clean wod
b) partner wod
for time
6 rounds of :
250 meter row (partner a)
double kb front rack hold (partner b)
c) toes to bar x 30

notes :
- log "tailpipe" time in this section.
- if partner b puts down kettlebells during row, partner a must stop.
- scale toes to bar if needed. strict toes to bar if able. 


strength wod :
a) kb, du, hang clean wod
b) every 2 minutes
hang  clean + jerk
3 reps @ 60%
3 reps @ 70%
3 sets of 3 reps @ 75%
c) toes to bar x 30

notes :
- all reps are singles on hang clean and jerk set.
- scale toes to bar if needed. strict toes to bar if able.

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