b) WOD 1:
You Must hold for 5 Minutes, you can switch your plank Position
Hands, Elbows and both sides, you just cannot come out of plank.
c) WOD PREP:
- Synchro wallballs: Must be in squat Position at the same time – 5 Synchro Wallballs
- Snatch: Power or Squat- Split reps up as you wish – 5 With Barbell – 5 with beginning weight
WOD:
Teams of 2
- Buy in 100 weighted Situps Perf: unweighted, RX: 25/15, Rx+: 35/25
- 50 Synchro wallballs 20/14–>10/9’ target
- Row 300 Meters together
- 30 Snatches Perf: 45/35, Rx: 95/65, Rx+: 135/95
- 50 Synchro Wallballs
- Row 300 Meters together
- 20 Snatches Perf: 75/55, Rx: 135/95, Rx+: 165/115
- 50 Synchro Wallballs
- Row 300 Meters together
- 10 Snatches Perf: 95/65, Rx: 165/115, Rx+: 185/125
- Buy Out: 100 Weighted Situps Perf: unweighted, RX: 25/15, Rx+: 35/25
d) After party:
- Front Rack Yoke Carry (post to post) – 7 sets (lengths)
or
- Sled Pull (heavy- you should only be able to walk with it)
OLY Saturday
- Accumulate 3 minutes overhead with 100% of your 1 Rep Max Strict Press.
- Push Press: 5,4,3,2,1
- Split Jerk: 4×2
- Clean and jerk: Work up to a heavy single for the day
OLY Sunday
- Snatch Push Press + OHS (2+2) x 3
- Snatch: 3×3, 3×2, 3×1
- Squat 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
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