June 17, 2017

a) WARM UP:

  • Row for 2 mins

Then,

3 Rounds:

  • 10 jumping jacks
  • 10 kb swings
  • 10 goblet squats
  • 10 dowel overhead squats

 

b) PARTNER WOD:

Find 3 friends and work together to keep the bar off the ground throughout this workout!

Split your group of 3 into a pair (working on the bar) and a single partner rowing. While the pair are doing the exercises, the single must row continuously accumulating metres. The pair that are doing the exercises must not let the bar touch the ground after finishing their deadlifts! Switching during the work is encouraged.

The score for this workout is the number of metres accumulated.

Here are the exercises that each pair must complete – take it in turns – DO NOT DROP THE BAR. ** every time the bar hits the ground after the deadlifts, all 3 friends must do 7 burpees per instance at the end of the wod:

  • 75 deadlifts (135lbs/95lbs)
  • 150 double unders
  • 25 hang cleans (115lbs/ 85lbs)
  • 50 hand release push ups
  • 75 overhead squats (95lbs/ 65lbs)
  • 150 double unders
  • 25 shoulder to overhead (95lbs/65lbs)

Time cap: 30 mins

 

OLYMPIC LIFTING-

Saturday @ 11am:

  • Push press – 73% x 5 x 5
  • Pausing split jerks – 45% x 3, 50% x 3, 55% x 3 x 3 with pause at the jerk
  • Snatch pull – 93% x 5 x 5

Sunday @ 11am:

  • Power Clean (x2) + Squat Clean (x1) – work up to a heavy set of 3
  • Snatch balance – triples (work up slowly to try to get 8-10 total sets)
  • 2-position snatch (floor, mid-thigh) – 70% x 5 sets
Posted in WOD