May 5, 2018

 

a) WARM UP:

  • Row or bike for 30 secs
  • 5 burpees
  • 5 scap pullups
  • 5 squats
  • Row or bike for 30 secs – faster
  • 5 push ups
  • 5 beat swings
  • 1 squat – held at bottom for 15 seconds
  • Row or bike for 30 secs – even faster
  • 5 burpees
  • 5 pullups
  • 5 jumping squats
b) WOD:

With a partner complete 2 rounds, each station is for max reps, one person works at a time:

2 rounds of:

  • 4 minute AMRAP: Rowing calories

Rest 1 min

  • 4 minute AMRAP: Burpees

Rest 1 min

  • 4 minute AMRAP: Strict pull ups

Rest 1 min

  • 4 minute AMRAP: Lunges

Rest 1 min

** Rest 1 minute between each 4 minute station (39 mins)

 

OLY Saturday

1. High Hang Full Snatch: 3×3 – start around 35-40% and increase

2. Hang Full Snatch: 3×3 – start around 65% and increase

3. Full snatch: 3×3 – see how it feels

4. Snatch Pull: 5×3 @ 95-97% of best snatch

 

OLY Sunday

1. Push press: 6 sets x 2 reps @ 90%

Rest 2 mins between sets

Then, 1 set of 10 reps @ 75%

2. 3 position full cleans – hi hang + hang + ground

7 sets

3. Clean + Front Squat + Push Press + Push Jerk + Jerk: (1+1+1+1+1) x 2 sets

Clean + Front Squat + Push Jerk + Jerk: (1+1+1+1) x 2 sets

Clean + Front Squat + Jerk: (1+1+1) x 2 sets

*Build up in weight throughout the course of the 6 sets

Posted in WOD