Oct 27, 2018

 

a) WARM UP:

4 rounds – start slow and increase pace:

  • 10 seconds fast pace on rower or bike
  • 20 mountain climbers
  • 20 banded pull aparts
  • 20 calf raises
b) WOD:

Deck of Cards!

  • Diamonds – plate ground to overhead (45/25)
  • Hearts – hand release push ups (RX+ clapping pushups)
  • Spades – strict pull ups (RX+ strict L pull ups)
  • Clubs – tire flips (these can be teamed up)
  • Joker – 800m run with medball (share 1 ball between 2 of you)

Grab a friend and work thru the deck. Each of you doing the work. *aces = 11

 

OLY Saturday

  • Push Press: 4×3
  • Split Jerk: Work up to a heavy double. Once you hit a heavy double, hit two heavy singles.
  • Clean and Jerk – 7×1 @ 75%

 

OLY Sunday

    • Front squats + hurdle jumps (5+5) @ 65%
  • Hang Squat Snatch + Squat Snatch: (1+1) x 5 – working at 65-75%
  • Snatch grip pulls 3×2 @ 85%, 2×2 @ 95%
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