Jun 2, 2018

 

a) WARM UP:

3 Rounds:

  • Run 100m
  • 10 lunges
  • 10 jumping jacks

Then set up for both parts of the wod.

b) WOD:

In teams of 2:

Part 1 – 12 min AMRAP:

  • 10 cal row (7 cal AAB)
  • 10 air squats
  • 20 cal row (14 cal AAB)
  • 20 air squats
  • 30 … etc etc etc

Rest 5 mins

Part 2 – 16 min AMRAP:

  • Buy in of: Run 800m together, holding a band

Then,

  • 20 burpees
  • 20 kb swings
  • 20 box step ups (no jump)

Split up reps as you like

 

OLY Saturday

1. High Hang Power Snatch + Hang Power Snatch + Power Snatch: (1+1+1) x 4

2. Snatch High Pull x 2 + Snatch: (2 +1) x 5 working sets.

3. Back Squat: 10,8,6,4,2,2,2

 

OLY Sunday

1. Push Press + Push Jerk + Jerk: (2+2+1) x 3

Push Jerk + Jerk: (2+1) x 2, (1+1) x 2

Jerk x 1 x 3 sets

*move up in weight through the course of the sets.

2. Muscle Clean: 3 sets × 5 reps

3. Clean lift off to below the knee + clean from below the knee + Clean + Jerk: (2+1+1+1) x 5 sets

Posted in WOD