Jan 13, 2018

a) WARM UP:

8 min amrap of:

  • 2 burpees
  • 4 cossack squats per leg
  • 6 jumping jacks
  • 8 mountain climbers
  • :20 sec wall stretch

b) WOD:

Partner Workout Saturday!

4 – 5 min wods

Wod 1:

  • Farmer Carry plates by pinching them to the end of the gym and back (15s/10s)
  • Air squats

Rest 2 mins

Wod 2:

  • 50 Double Unders (scale: 100 single unders)
  • KB Swings

Rest 2 mins

Wod 3:

  • Row 200m
  • Burpees

Rest 2 mins

Wod 4:

  • 20 Sit ups
  • Front plank

 

OLY Saturday

1. Snatch balance + overhead squat: (3+1)x6 sets (increasing weight)
2. Snatch High Pull + Snatch: (1+1) x 2 @ 80% of best snatch, (1+1) x 3 @ 85% of best snatch.
3. Back Squat: 6 sets x 2 reps @ 80%

Rest as needed today.

 

OLY Sunday

1. Clean Pull + Clean + Push Jerk: (2+1+1) x 2 sets @ 80% of best clean and jerk, (1+1+1) x 3 sets @ 85% of best clean.
2. Snatch work: hi hang + hang + mid chin (1+1+1) x 6 sets (increase weight)
3. Strength:
5x superset:
– 5 strict presses
– 1 length sled pull (90/60)

Posted in WOD