July 15, 2017

a) WARM UP

  • Run 400m
  • Junkyard dog

 

b) PARTNER WOD: 35 min AMRAP

  • 100 single unders each (both can work at the same time)
  • 50 sit ups
  • 100 single-arm db push press (switch arms every 5 reps)
  • 50 single-arm db snatches
  • 100 mountain climbers (2:1)
  • 50 single-arm db overhead squats
  • 100 single-arm db overhead walking lunges

** cannot move to next movement until finished prior movement

** one partner working at one time and share the work.  Exception: single unders

 

OLYMPIC LIFTING:
Saturday @ 11 am –

  • Scarecrow snatch work – skill work
  • Tall snatch work – start with bar, work on fast pull under the bar – sets of 5s
  • Snatch grip push press – 6 sets x 3 reps @70% of snatch

Sunday @ 11 am –

  • Drop snatch balance – sets of 3 (no dip)
  • Cleans with pause (2 inches) – 5 sets of 3 – increasing weight
  • Clean pulls – 3 @ 70%, 3 @ 80%, 2 @ 90%, 2 @ 95%, (1 @ 100%) x 2
Posted in WOD