Feb 25, 2017

a) WARM UP:

3 Rounds (10 mins max):

  • 5 push ups
  • 5 KB swings
  • 5 Goblet Squats
  • 5 leg swings per leg – front/back & side/side

 

b) SKILL WORK:

i) 10 – 15 minutes of coach led rope climbing technique

ii) Individual work: every 2 minutes for 16 minutes (each person does 2 rounds):

  • Set 1: 1-3 rope climbs (15′)
  • Set 2: L sit hold 15-30 seconds (paralettes or hanging from bar)
  • Set 3: HS box around the worlds – go one way and then switch directions (https://www.youtube.com/watch?v=k0jLK_b6Lt0)
  • Set 4: hollow rocks

 

c) 2 person partner wod:

3 rounds for time:

  • 100 double unders (50 each)
  • 40 sit ups (20 each)
  • 40 walking lunges (20 each)

 

** scale all of the above as per your coach

 

OLY CLASS:

Saturday only –

Snatch Pull + Power Snatch + Hang Snatch (knee) – 1+1+1 (find a max for the day) RM 95% 90%
Take 15 mins 3 sets 3 sets
3rm Overhead Squat (find a max for the day) RM 95% 90%
Take 15 mins 2 reps 2 reps

No Class Sunday – Open 17.1 Heats

Posted in WOD