Aug 25, 2018

 

a) WARM UP:

10 min AMRAP

  • Row, bike or ski 1 mins
  • 10 jumping jacks
  • 10 walking lunges with twist
  • 10 calf raises
  • 10 yoga pushups

 

b) WOD:

Partner WOD – for time:

  • 400m – 1 Person Farmers Carry (2 DBs or KBs; Switch At-Will)
  • 10 Rounds (5 Each) of 10 Calorie Row + 35 double unders
  • 400m Run with a Medicine Ball (30/20)
  • 10 Rounds (5 Each) of 10 Push Ups + 5 Pull Ups
  • 400m Sprint to finish!

The 400s are done together.  P1 does 1 round, then P2 does 1 round, and so on.

 

OLY Saturday

  • Pausing Snatch (3 secs at knee) – 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1
  • Pausing Clean (3 secs at knee) + Split Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1,  85%x1+1, 85%x1+1
  • Back Extension Hold – 3 x max hold, immediately into a
  • Weighted Plank – 3 x 20-30 sec

 

OLY Sunday

  • Snatch High-Pull + Hang Snatch – 70%x1+2, 75%x1+2, 80%x1+2, 85%x1+2
  • Push Jerk – 70%x2x2, 75%x2x3
  • Split Jerk (moderate weight by feel) – 3×5
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