April 29, 2017

 

a) WARM UP:

1 Round, walking between movements…

  • 5 Calorie Row
  • 5 Box Jump Step-Up and Overs
  • 5 Empty Bar Deadlifts
  • 5 Wallballs
  • 5 Burpees
  • 5 Wallballs
  • 5 Empty Bar Deadlifts
  • 5 Box Jump Step-Up and Overs
  • 5 Calorie Row
b) Partner wod:

In teams of 2, complete the following:

  • 70 Calorie Row
  • 70 Box Jump Overs (24/20)
  • 70 Deadlifts (185/125)
  • 70 Wallballs (20/14)
  • 70 Burpees
  • 70 Wallballs (20/14)
  • 70 Deadlifts (185/125)
  • 70 Box Jump Overs (24/20)
  • 70 Calorie Row

Scale as per your coach and share the work.

 

OLY CLASSES:

Saturday – 11:00am
1) Clean Pulls (2 @ 70%) x 4, (2 @ 80%) x 4
2a) Every 30 Seconds x 12 Reps – 1 Power Clean @ 55% of 1RM Clean and Jerk
Rest 3:00
2b) Every 30 Seconds x 12 Reps – 1 Power Snatch @ 55% of 1RM Snatch
3) Seated front rack barbell presses (sitting on floor) 4 sets x 5 reps @ 59% of strict press
Sunday – 10:00am SWEAT, 11:00am OLY
1) Snatch pull 4 @ 75%, (4 @ 80%) x 3
2) Snatch grip push press x 2 + OH Squat x 1 4 @ 55%, 4 @ 60%, (4 @ 65%) x 3
3) Split jerk x 3 3 @ 50%, 3 @ 55%, 3 @ 60%, 3 @ 65%
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