Sept 1, 2018

 

a) WARM UP:

3 rounds:

  • Run 100m
  • 20 Arm Circles
  • 10m bear crawl
  • 10m crab walk
b) WOD:

Hero WOD: Zachary Tellier

For Time

  • 10 Burpees
  • 10 Burpees
  • 25 Push-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats
  • 400m Run

40 Min Cap

 

OLY Saturday

  • Power Snatch: 4×3,4×2,4×1 (don’t exceed 75%)
  • Power Clean + Push Jerk: (3+3) x 2, (2+2) x 2, (1+1)x3
  • Power Clean + Split Jerk (1+1)x5

 

OLY Sunday

  • Snatch Balance drops: 7×2
  • Squat snatch: 3×3, 3×2, 3×1
  • Snatch pulls: 4×3@ 85%, 2×2@95%
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