Nov. 11, 2017

 

a) WARM UP:

Row/bike/ski for 2 mins

8 mins AMRAP:

  • 5 squats
  • 5 sit ups
  • 5 jumping jacks
  • :20 sec front plank
b) WOD:

4 Rounds for time:

  • 30m walking lunge with 45/25 plate overhead
  • 30 box jumps (24/20)
  • 20 wall balls (20/14–>10/9)
  • 10 handstand pushups

Time cap: 35 mins

 

OLY Saturday

a) Pause Snatch Balance + Snatch Balance: (1+2) x 5. Pause for 3 seconds at the bottom.

b) Power Snatch: 2×3, 2×2, 2×1 (start at 50%, build)

c) Snatch Grip pulls: 5 sets x 3 reps @ 100%

OLY Sunday

a) Push Press + Push Jerk +  Push Press (1+1+1) x 4.

b) Halting Clean Deadlift + Clean: (2+1) x 3, (1+1) x 2. Move up in weight each set. Start at 60%.

c) Clean Pulls: 3 sets × 5 reps @ 90-95% of best clean

Posted in WOD