June 16, 2018

 

a) WARM UP:

3 Rounds:

  • Run 100m
  • 10 empty bar presses
  • 10 box steps ups + 5 box jumps
  • 3 burpees

 

b) WOD:

2011 Games Final – THE END: 3 min amrap, 1 min rest, 6 min amrap, 2 mins rest,  And Go til you finish

Complete as many reps as possible in 3, 6 and whatever minutes of:

  • 20 calorie Row (15 Cal AAB or 10 gym length sprints)
  • 30 Wall balls (20/14–>10/9’)
  • 20 T2B (scale: hanging knee raises)
  • 30 Box jumps (24/20)
  • 20 Sumo deadlift high pulls (135/95)
  • 30 Burpees
  • 20 S2OH (135/95)
  • Sled pull (270/180)

 

OLY Saturday

1. (from rack) Snatch Push Press + Pause OHS: (3+3) x 5 sets

2. Power Snatch: 3,3,3,2,2,2,1,1,1

3. Power Clean and Split jerk: 3,2,2,1,1,1,1

 

OLY Sunday

1. Snatch Balance: 3,3,3,2,2,2

2. Muscle Snatch: 4×3

3. High Hang Snatch: 3,3,3,2,2,2

 

Posted in WOD