Feb 4, 2017

a) WARM UP:

2-4-6-8-10

  • ring rows
  • banded good mornings
  • push ups
  • 5 sec tempo squats
  • calf raises

 

b) Partner WOD – Filthy Fifty ish

30 min AMRAP:

  • 50 Box jumps (24/20)
  • 50 Jumping pull ups (open standard for everyone)
  • 50 Kettlebell swings (53/35) – American
  • Walking Lunge, 50 steps
  • 50 Sit ups
  • 50 Push press (45/35)
  • 50 Supermans
  • 50 Wall balls (20/14 → 10/9’ target)
  • 50 Burpees
  • 50 Double unders

 

OLY CLASS:

Saturday –

Push Press + Pause Jerk – 5+1 (% of max for the day) max for the day 95% 90%
take 15 mins 6 sets 6 sets
Clean Pull + Power Clean + Hang Clean – 1+1+1 (% of max for the day) max for the day 95% 90%
take 15 mins 5 sets 5 sets

Sunday –

Snatch Pull + Power Snatch + Hang Snatch – 1+1+1 (% of max for the day) max for the day 95% 90%
take 15 mins 3 sets 3 sets
Snatch Balance (sets of 3) max for the day 95% 90%
take 15 mins 5 sets 5 sets
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