Oct. 21, 2017

October 21, 2017
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a) WARM UP:

3 rounds of:

  • 10 leg swings
  • 10 hollow rocks
  • 10 jumping jacks
  • :20 sec calf stretch on wall or on plate
  • :20 sec wall stretch
b) In teams of 2, for time complete:

  • 60 KB Swings (53/35) (switch every 10)
  • 1200m Row (switch every 200m)
  • 20 burpee pull ups (switch every 1)
  • 60 MedBall Sit-ups (20/14) (feet to feet, pass to each other)
  • 60 Toes-2-Bar (switch every 5)
  • 60 MedBall Sit-ups (20/14)
  • 20 burpee pull ups
  • 1200m Row
  • 60 KB Swings

 

OLY Saturday

  • Snatch Pull + Power Snatch + Snatch: 2x (3+1+1), 2x(2+1+1), 2x(1+1+1).
  • Snatch Balance: 6 sets x 2.
  • Snatch grip pulls: 3 × 3 with 95% of your best snatch.

 

OLY Sunday

  • Tempo Clean Deadlift (take 10 seconds to get into power position) + Muscle Clean + Front Squat + Strict Press in Front Squat position: (3+3+3+3) x 3 sets. *This should be light! Focus in on technique and hit PERFECT positions.
  • Clean Pull + Clean + Front Squat + Split Jerk: 6 sets. Move up in weight each set.
  • Push Press: Take 5 sets to work up to a heavy set of 5.
  • Clean Pulls: 3 × 3 with 95% of your best clean and jerk.
WOD