September 7, 2016

September 7, 2016

4 minute clock :

a) single unders x 20

b) air squats x 8

c) lunges x 8

d) situps x 10


mobility :

a) calf smash (endurance)

b) quad smash (strength)


endurance wod:
partner wod
for time :
1 mile run (200 x 8)
2000 meter row
1 mile run (200 x 8)
150 wall ball
+
100 situps (optional)

notes :
- partition row as desired.
- partition wall ball reps as desired.


OR


strength wod :
every 2 minutes,
back squat at sets of :
65% x 5 reps x 2
70% x 3 reps x 3
+
6 minute every 1:15 of power snatch:
mins 1-2 x 3
mins 3-4 x 2
mins 5-6 x 1
+
for time :
200 meter sled drag backwards at bodyweight

notes :
- rx + on wod = 1.25 x bw
- wod scaling = 50% of bw

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