Nov 10, 2018

 

a) WARM UP:

2 Rounds: Length of gym

  • High knees
  • Butt kicks
  • Burpee Broad jumps
  • Lateral Lunge
  • Crab Walk
  • Sprint at 50%  2 lengths
  • Sprint at 80%  2 lengths
  • Sprint at 100% 2 Lengths
b) WOD 1:

  • 5 Minute Plank test

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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