Nov 3, 2018

 

a) WARM UP:

  • DODGEBALL! For a few mins

3 rounds:

  • 20 seconds high pace on rower or bike
  • 20 mountain climbers
  • 20 banded pull aparts
  • 3 free throws
b) WOD:

Team WOD: 4 Rounds of 5:00 On/3:00 Rest

In Teams of 3

  • Partner 1) 10 Squat Clean + Push Press/Jerk (95/65)
  • Partner 2) 10 Burpee Box Jump Overs
  • Partner 3) 10 Calories on Rower

*Switch is based on when last teammate completes all 10 reps

OLY Saturday

  • Snatch deadlift to mid knee + snatch (2+1) x 6 sets
  • Clean deadlift to mid knee + clean + jerk : (1+1+1) x 6
  • Snatch pulls – 4×2 @ 100%

OLY Sunday

  • Sotts Press (front rack): 3×3
  • Snatch Balance: 3,2,1,1,1
  • Behind the Neck Jerk: 5×1
  • Snatch Deadlifts: 3×3
Posted in WOD