Nov 24, 2018

November 23, 2018
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a) WARM UP:

2 Sets of:

  • High Knees
  • Butt Kicks
  • Spiderman Crawl
  • Crab Walk
  • Burpee Broad Jumps
  • 2 Shuttle Sprints at 40%
  • 2 at 70%
  • 2 @ 90%
b) Specific Warm Up and WOD Prep:

  • Burpee Box Jump – 5 Fast – do not have to reach full extension
  • Wallball – Full Squat – 5 wallballs each
  • Double Unders – 20 Doubles Each

WOD:

Teams of 2 – For time:

  • 100 Burpee Box Jump Overs (Performance: burpees)
  • 1600 m Bike
  • 100 Wallballs 20/14
  • 1600 M Bike
  • 100 Double Unders (EACH) (200 Single Unders – each)
  • 1600 M Bike

**EVERY 2:30 Minutes, do 2 rounds of the Chief (Performance: 1 round)
3 Power Cleans 135/95 (Performance: 95/65) + 6 Pushups + 9 Air Squats

c) Extra:

20 Minutes of stretching
(Do it)
2:00 Couch Stretch per leg
2:00 Pigeon Pose per leg
2:00 seated butterfly stretch
1:00 Saddle per leg
2:00 Thoracic Spine opener on bench
2:00 banded lat distraction per arm

OLY Sunday

  • Snatch: Work up to a heavy single for the day
  • Clean and Jerk: Work up to a heavy single for the day   
  • Front Squat: 5,3,1,5,3,1,10,8
WOD