Aug 19, 2017

a) WARM UP:

10 min amrap:

  • Row 100m
  • 5 air squats
  • 5 jumping jacks
  • 5 leg swings per leg – front/back & side/side
  • 5 arm circles – forward & backward
  • 5 Push ups
  • 5 Sit ups

 

b) Games Flashback WOD – Partner style

5 rounds for time:

  • Run 400m as a pair (if running causes pain, row 500m as a pair)
  • 14 box dball clean burpees** (P1 cleans a dball and throws it over the box, then does 2 burpees.  P2 waits until P1 finishes their burpees.  P2 then cleans the dball over the box and does 2 burpees)

** double the burpees

30 min time cap

 

OLYMPIC LIFTING:

Saturday –

  • Squat Clean doubles @ 70% for 7 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 2 + 2 OHS – increase in weight for 7 sets

Sunday-

  • Squat Snatch doubles @ 70% for 7 sets
  • Clean & jerks – 60% x 1 x 3, 65% x 1 x 3, 70% x 1 x 3, 75% x 1 x 3
  • Snatch balance – sets of 3 for no more than 7 sets
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