June 30, 2018

 

a) WARM UP:

Happy BDay Shellie!

  • 400m of movement – switching movements as we go, as per the coach
b) WOD:

In Teams of Two

6:00 of: 

  • Partner A: Wall Sit Hold
  • Partner B: AMRAP of Jumping Lunges

2:00 Rest

6:00 of:

  • Partner A: Handstand Hold
  • Partner B: AMRAP of Ring Rows

2:00 Rest

6:00 of:

  • Partner A: Hold Front Plank
  • Partner B: AMRAP of Sit Ups

2:00 Rest

6:00

  • Partner A: Barbell Front Rack Hold (135/95)
  • Partner B: AMRAP of Row for Calories

 

OLY Saturday

1. Snatch: Work up to a heavy single for the day (15 mins max)

2. Snatch Push Press: 5 sets × 3 reps.  Hold for 3 seconds at the top of each rep.

3. Push Press: 3 sets × 8 reps

 

OLY Sunday

1. Clean and jerk: Work up to a heavy single for the day (15 mins max)

2. Deficit Deadlifts: 3 sets x 5 reps (regrip every time from floor – clean grip)

3. Weighted planks (90/50): 6 sets x 20 secs

 

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