Aug 5, 2017

 

a) WARM UP:

  • Grab a heavy medball (30/20) and go for a 600m run – every 100 m do 5 squats and 5 push presses with the ball)

Come in a do:

  • 20 jumping jacks &
  • 5 push ups
b) Partner wod:

In teams of 2 – 26 Minute AMRAP of:

  • Partner A runs one 400 m (or rows 500m if raining or athlete is injured)
  • Partner B does AMRAP of Hang Power Cleans + Jerks (135/95) until A gets back

Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once).  Each rep = 1.

  • Partner A runs 400 m (or rows 500m if raining or athlete is injured)
  • Partner B does AMRAP of Back squats from floor until A returns

Switch and repeat.  Again, each person only runs once and squats once.

  • Partner A runs 400 m (or rows 500m if raining or athlete is injured)
  • Partner B does AMRAP of Double Unders (if any partner cannot do DU, do backwards single unders instead)

Switch and repeat. 10 Double Unders = 1, round down.

  • Partner A runs 400 m (or rows 500m if raining or athlete is injured)
  • Partner B does AMRAP of Burpees

Switch and repeat.  5 burpees = 1

Continue until 26 minute cap.

 

OLYMPIC LIFTING:

Saturday –

  • 3-position clean (floor, knee, mid-thigh) – 65% x 5 sets
  • Clean pull – 90% (of clean) x 3 sets x 3 reps, 95% x 3 sets x 1 rep
  • Snatch grip behind the neck push press x 3 + 1 OHS – increase in weight for 7 sets

Sunday (** NO SWEAT today.  Join us next Sunday (August 13) at 10am for SWEAT) –

  • Pausing Snatch – hold for 5 secs at knee – 55% x 1 x 3, 60% x 1 x 3, 65% x 1 x 3
  • Clean & jerk with pause at jerk catch for 3 secs – 55% x 1 x 3, 60% x 1 x 3, 65% x 1 x 3
  • Snatch balance – sets of 3 for no more than 7 sets

 

Posted in WOD