Feb 18, 2017

 

a) WARM UP:

2 rounds between posts 1 and 2:

  • Jog there, 10 squats
  • Back peddle back, 10 yoga push ups
  • Side shuffle there, 10 arm circles
  • Side shuffle back
  • :20 sec wall stretch

 

b) Partner WOD –

30 min AMRAP (two person teams)

  • 25 MedBall sit-ups/tosses over 24″ box – ball must touch the floor above your head and cannot touch the box
  • 20 Burpees over partner holding a front plank (no plank = no rep)*
  • 15 Partner Squats (with a MB at your backs). If MB falls out = penalty of 5 burpees (20/14)
  • 10 Partner Deadlift @ 65% of total body weight (round up to the nearest 5lb)

* Partners may switch out burpees/plank hold as desired

 

OLY CLASSES:

Saturday –

1 Pause Snatch (@ knee held for 5 secs) + 1 Overhead Squat (1+1) RM for today 95% 90%
take 15 mins 2 2
1 Pause Clean (@ knee for 5 secs) + 3 Jerk Drives + 1 Split Jerk (1+3+1) RM for today 95% 90%
take 15 mins 1 1

Sunday –

1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean (1+1+1) RM for today 95% 90%
take 15 mins 3 3
3 jerk drives + 1 split jerk (3+1) RM for today 95% 90%
take 15 mins 2 2

 

Posted in WOD