May 27, 2017

 

a) WARM UP:

  • Run a 400m lap as a group

Then, do 3 rounds of:

  • 10 air squats
  • 10 banded good mornings
  • 10 push ups
  • :20 sec plank

 

b) Partner wod

In teams of 2, complete the following:

For Time:

10-9-8-7-6-5-4-3-2-1 reps

  • Wall balls (20/14–>10/9’ target) ** P1 works while P2 rests, then switch
  • Medball situps ** P1 is doing wall sit, while P2 does sit up while passing the ball to P1,  then switch
  • Double unders x3 ** P1 works while P2 rests, then switch
  • DB snatch (55/35) – alternating hands ** P1 works while P2 rests, then switch

Scale as per your coach.

 

OLYMPIC LIFTING

Saturday – 11am
Power Snatch 6 @ 60%, 5 @ 65%, 4 @ 70%
Snatch Pull 5 @ 80%, (3 @ 90%) x 3
Snatch grip push press + OH Squat 4 + 1 @ 60%, 4 + 1 @ 65%, (4 + 1 @ 70%) x 3
Sunday – 11am
Power Clean 6 @ 60%, 5 @ 65%, 4 @ 70%
Snatch balance 3 @ 60%, 3 @ 65%, (3 @ 70%) x 3
Jerk Drives 3 @ 80%, 3 @ 85%, (3 @ 90%) x 3
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