March 10, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 squats
  • 10 leg swings – front/back & side/side
  • 10 arm circles – both directions
  • 10 sit ups

 

b) WOD:

28 min AMRAP:

  • 5 sec front plank
  • 3 burpees
  • 5 push ups
  • 7 air squats
  • 10 sec front plank
  • 3 burpees
  • 5 push ups
  • 7 air squats
  • 15 sec front plank
  • 3 burpees
  • 5 push ups
  • 7 air squats
  • 20 sec front plank
  • And so on and so on……

** Add 5 secs to your plank until you cannot hold the plank, or until 28 mins expires.

** E4MOM, you will do 2 wall walks (scale: 15 sec handstand hold)

 

OLY Saturday

1. Snatch High Pull + Snatch + Snatch Balance + Snatch (1+1+1+1) x 4 working sets.

2. Clean and jerk: 3,3,2,2,2,1,1,1,1. Go how you feel.

3. Tempo Back Squats: 4 sets × 5 reps @ 3 second descent, 3 second pause in bottom (see how 60-70% feels).

In between back squat sets:

Strict Pull Ups x max effort reps

 

No OLY Sunday, No SWEAT Sunday

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