Dec 30, 2017

 

a) WARM UP:

4 rounds for quality:

  • 5 squats
  • 5 arm circles
  • 5 jumping jacks
  • 5 burpees

 

b) WOD:

Fight Gone Bad style of the following movements for 3 Rounds!

  • 1 min of: Toes through rings
  • 1 min of: Dumbbell burpee box step overs (pick a challenging pair of db)
  • 1 min of: Hang from bar – any grip
  • 1 min of: Wall walks
  • 1 min of: Lateral jumps over parallette (scale: jump over shorter dumbbell)
  • 1 min of: Med ball wall throws (video: https://youtu.be/3xoGPPUVcZc) (30/20)
  • 1 min REST

 

OLY Saturday

1. Snatch Pull + Snatch: (2+1) x 2 @ 80% of best snatch, (1+1) x 5 @82% of best snatch.

2. Push Press: 5 sets × 4 reps. Work up in weight each set.

3. Power clean + Jerk (2+2) x 2, (2+1) x 4. Work up in weight through the course of the 6 sets.

Rest as needed today.

 

OLY Sunday

No class.  See you again on Sat.

HAPPY NEW YEAR!

Posted in WOD