Aug 26, 2017

 

a) WARM UP:

3 Rounds:

  • 5 squats
  • 5 push ups
  • 5 inch worms
  • 20 jumping jacks
b) WOD:

25 min AMRAP:

In pairs, perform the following:

  • Zig zag run around 10 cones set up outside
  • 5 Thrusters (75/55)  ** do not drop the bar
  • 5 Ring Rows

P1 starts the workout running the zig zag course, then performs 5 Thrusters and 5 Ring Rows.  P2 starts the zig zag course once P1 has finished their 5th ring row.

Once 25 mins ends, rest 5:00 min.

  • Then, 30 burpees for time.

 

OLYMPIC LIFTING:

Saturday (@ 11 am) –

  • Behind the neck split jerks – 6 sets x 2 (increase weight every set)
  • Snatch complex – Pull + 1 Power Snatches + 1 Full Snatch (6 sets – increasing each round)
  • Snatch grip deadlifts – 5 sets x 3 reps @ 100%

Sunday (@ 11 am) –

  • Power Cleans – 6 sets x 2 reps (increasing weight each set)
  • Strict press work – 6 sets x 2 reps @ 85%
  • Muscle snatches – 6 sets x 2 reps (increasing weight til form breaks down)
Posted in WOD