May 19, 2018

 

a) WARM UP:

3 Rounds:

  • Run 50m
  • 20 Double Unders
  • Row 100m
b) WOD:

In Teams of 2 (or 3):

  • 1600m (4 laps) Run – together
  • 100 Pull ups
  • 200 Push ups
  • 300 Air Squats
  • 1600m (4 laps) Run – together

** one partner does 5 then switches

 

OLY Saturday

1. Split jerk: Work up to a heavy single for the day

2. Pause Power Clean (pause at parallel for 2 seconds)  + Full Clean + Push Jerk + Jerk: (1+1+1+1) x 5 working sets.

3. Clean Pulls: 4×4 @ 95-97% of best snatch

 

OLY Sunday

1. Snatch balance – 3,3,3,3,3 (working weight – 75% of max snatch)

Rest approx. 2 mins between sets

2. Overhead squat – 1,1,1,1,1,1,1,1 – build in weight

Rest approx. 2 mins between sets

3. 3 sets:

  • Weighted Hip Extensions x10 (use a barbell)
  • Side Plank Hold x 60 sec each side
  • Chin ups x 10

 

Posted in WOD