Sept 8, 2018

 

a) WARM UP:

2 rounds:

  • Run 400m with medball (2nd round, no ball)
  • 20 Arm Circles
  • 10m bear crawl
  • 10m crab walk
b) WOD:

Partner WOD: Only one person working at time

Split reps anyway you want, but make them even:

7:00 minute AMRAP

  • Double Unders (scale for single unders: 20 singles equals 1 point)

1 Point Per Rep

Rest 2:00 minutes

7:00 minute AMRAP

  • Row for Calories

1 Point per Cal

Rest 2:00 minutes

7:00 minute AMRAP

  • KB Swings (53/35)

1 Points Per Rep

Rest 2:00 mins

7:00 minute AMRAP

  • Box step ups (24/20)

 

OLY Saturday

  • Pause Tempo Full Snatches: 5 singles

*Pause for 5 seconds at: 1 inch off the floor, below the knee and launch position (above the knee), and at the catch

  • SLOW Tempo Snatches: 4×3

*take 10 seconds to get up to the high hang position and then snatch.

  • Full Snatches at full speed: 3,3,3,2,2,1

*put all that position work to the test!

  • Snatch Deadlift: 3 sets × 5 reps @ 95% of best snatch

OLY Sunday

  • Snatch Balance: 7×3
  • Heavy jerk drives: 5 sets x 3 reps @ 100% c&j
  • Split Jerk: Work up to a heavy single for the day (10 mins) *hold at the top (recovery) for 5 seconds
  • Snatch pulls: 4×3@ 85%, 2×2@95%
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