Oct 6, 2018

 

a) WARM UP:

  • 400m run

3 rounds of:

  • 10 squats
  • 10m bear crawl
  • 10 banded pull aparts
  • 20 Arm Circles
b) WOD:

Partner WOD:

6:00 AMRAP

  • Partner A Hangs from pull up bar
  • Partner B does 20 overhead plate lunges (45/25)

Then switch

-4:00 Rest-

6:00 AMRAP

  • Partner A holds one KB or DB overhead (53/35)
  • Partner B does 10 strict pull ups

Then switch

-4:00 Rest-

6:00 AMRAP

  • Partner A holds front plank
  • Partner B does 20 KB Swings (53/35)

Then switch

-4:00 Rest-

6:00 AMRAP

  • Partner A holds Wall Sit
  • Partner B does 10 Toes to Bar

Then switch

 

OLY Saturday

  • Pause Snatch Balance: 5×3 (pause for 3 seconds at the bottom)
  • Snatch deadlift to mid knee + snatch (2+1) x 5 sets
  • Clean deadlift to mid knee + clean + jerk : (1+1+1) x 5

 

OLY Sunday

  • Push Press: 3×5
  • Power Clean + Dip + Pause Split Jerk (pause in split for 3 seconds): (3+3+3) x 2, (2+1+2) x 3, (1+1+1) x 3
  • Clean Pulls with pause at mid knee (pause for 2 seconds): 5×3
Posted in WOD