Jan 28, 2017

a) WARM UP:
8 min AMRAP of slow, quality reps:
  • 3 pushups
  • 6 leg swings – side/side & back/front per leg
  • 9 banded good mornings
b) Partner WOD
In teams of 3:

*Partner 1 starts in rower and does not stop until both other partners have completed their rounds
*Partners rotate through each part until each has been completed
*Score for the workout is the total meters rowed by the team + the time to complete them

Partner 1-

  • Row AMmAP

Partner 2-

3 Rounds

  • 5 Wall walks
  • 10 KBS (53/35)
  • 15 Burpees
  • 20 Box step ups (24/20)

Partner 3-

3 Rounds

  • 30 Double unders
  • 10 Push ups
  • 10 Sit ups
  • 10 plank shoulder taps (per side)

 

OLYMPIC LIFTING

Saturday:

Snatch Grip Push Press – 5 sets x 2 70% 75% 80% 85% 90%
2 2 2 2 2
Pause Snatch (knee) + Overhead Squat – 1+1 (% of RM for today) RM 95% 90%
15 mins 5 5

Sunday:

Clean Pull + Power Clean + Hang Clean (knee) – 1+1+1 (% of RM for today) RM 95% 90%
15 mins 3 3
Push Press + Pause Split Jerk – 3+3 (% of RM for today) RM 95% 90%
15 mins 3 3

Posted in WOD