March 17, 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:

In teams of 2 – 26 Minute AMRAP:

  • Partner A runs 200m 
  • Partner B does AMRAP of squat clean thrusters (95/65) until A gets back.

Switch and repeat.

  • Partner A runs 200m
  • Partner B does AMRAP of box step ups (24/20) until A returns.

Switch and repeat.

  • Partner A runs 200m
  • Partner B does AMRAP of Double Unders

Switch and repeat.

  • Partner A runs 200m
  • Partner B does AMRAP of Burpees

Switch and repeat.

Continue until the 26 minute cap.

(modification: if injured and cannot run, row 300m)

 

OLY Saturday

1. Snatch High Pull + Snatch + Snatch Balance + Snatch: (1+1+1+1) x 5 working sets.

2. 2 Cleans and 2 split jerks: 5 working sets

3. Strength Superset:

  • Front squat – 4 sets x 3 reps @ 80%
  • Chinese planks – max effort for each set

 

No OLY Sunday.  No SWEAT Sunday.  

Posted in WOD