Oct 13, 2018

 

a) WARM UP:

  • 400m row

3 rounds of:

  • 5 wall balls
  • 5 walking lunges
  • 5 sit ups
  • 5 db snatches
  • 5 ring rows
  • 5 mountain climbers
b) WOD:

Partner WOD: Teams of 2, for time – 

  • 1500m Row (split every 250m)
  • 100 Walking Lunges
  • 100 Mountain Climbers
  • 100 Sit ups
  • 100 Wall Balls (20/14–>10/9′)
  • 50 DB Snatch
  • 50 Pull ups
  • 75 Burpees to 6″ target

** partner A works while partner B rests and switch every 5 reps

 

OLY Saturday

  • Snatch deadlift to 1 inch off floor + snatch (2+1) x 5 sets.  *Deadlift to one inch off the floor, place bar back down. Deadlift again to one inch off the floor and then go straight into your snatch from there.
  • Muscle Clean +Tall Clean + Sotts Press (strict press in front squat): (3+3+3) x 3
  • Squat Clean + Split Jerk: 3,2,2,1,1,1

OLY Sunday

  • 3 position snatch – high hang + hang + floor (2+1+1) x 6
  • Squat Clean x 2 + Pause Split Jerk (pause in split for 3 seconds): (2+1) x 6
  • Clean Pulls with Pause At Mid Knee (pause for 7 seconds): 4×4

 

Posted in WOD