Feb 24, 2018

 

a) WARM UP:

  • Row or bike for 3 mins

3 Rounds:

  • 10 lunges per leg
  • 10 empty bar deadlifts
  • 10 empty bar power cleans
  • 10 empty bar front squats
  • 10 empty bar presses

 

b) WOD:

Team of 2…..YGIG

5 Rounds of each – move to the next movement once each of you have done the work:

  • 20 DU
  • 10 Air squats
  • 10 power cleans (95/65)

20 synchro burpees

5 Rounds of each (as per above):

  • 20 DU
  • 10 Push ups
  • 10 Front squats (95/65)

10 Wall walks each

5 Rounds each (as per above):

  • 20 DU
  • 10 Deadlifts (95/65)
  • 10 Push Presses (95/65)

 

OLY Saturday

1 Snatch: Work up to 85% and hit for 3 singles.

2. Clean and jerk: Work up to 85% and hit for 3 singles.

3. Back squat – 6 sets x 4 @ 80%

 

No OLY Sunday

Posted in WOD