April 22, 2017

 

a) WARM UP:

8 min amrap of:

  • 5 cossack squats per leg
  • 5 leg swings per leg – front/back & side/side
  • 20 jumping jacks
  • 5 push ups
b) Partner WOD:

With a partner complete:

  • 1200m row relay (100m/per alternating)
  • 21 front squats (95/65) *each
  • 9 bar facing burpees *each
  • 800m shuttle run relay (100m out/back alternating)
  • 15 front squats (95/65) *each
  • 15 bar facing burpees *each
  • 300 double under relay (50/per alternating)
  • 9 front squats (95/65) *each
  • 21 bar facing burpees *each

*Partners complete each relay alternating. Once the relay is complete, each partner must complete movements in order, both completing reps of each movement, one after the other, not at the same time.
SATURDAY OLY @ 11am

Snatch 4 singles @ 60%, 4 singles @ 65%, 3 singles @ 70%, 3 singles @ 73%
Snatch pull 4 @ 75%, (4 @ 80%) x 3
Clean and Jerk 4 singles @ 60%, 4 singles @ 65%, 3 singles @ 70%, 3 singles @ 73%

SUNDAY SWEAT @ 10am

SUNDAY OLY @ 11am

Power Clean + Push Jerk 6 singles @ 50%, 6 singles @ 55%, 6 singles @ 60%
Seated front rack barbell presses (sitting on floor) 4 sets x 6 reps @ 56% of strict press
Snatch balance 4 @ 50%, 4 @ 55%, (4 @ 60%) x 3

 

Posted in WOD