Jan 6, 2018

 

a) WARM UP:

Coach’s Choice

 

b) WOD:

Partner Workout Saturday!  Happy BDay Coach Dani!

Two people; 1 barbell – pick a weight to do the following.  The bar cannot touch the ground.  If it does, 20 burpees each.

Pick a partner that can do the same weight as you.  The weight should be heavy enough to do 10 unbroken, when fresh.

WOD:

Buy in: 1,000m row

  • 60 hang power cleans
  • 60 front squats
  • 60 push presses
  • 60 front rack lunges

Cash out: 1,000m row

Time cap: 25 mins

** odd number? 90 reps for 3 people

 

OLY Saturday

1. Split Jerk with pause at standing position (8 seconds): 7 sets × 2 reps. Work technique and balance.

2. Power clean: 3,3,2,2,2,1,1: Work up to a heavy single if it feels good and looks fast!

3. Nordic curls – 5 sets x 5 reps

Rest as needed today.

 

OLY Sunday

1. Technique work – jumping the bar, turn over, pulls, snatch balance

2. Work up to a heavy snatch for the day – 15 mins

3. Trunk work:

3 rounds

– 20 Medball Russian twists

– Heavy sandbag shoulder carries – 2 lengths per side

Posted in WOD