Dec 1, 2018

 

a) WARM UP:

2 Rounds of:

  • High Knees
  • Butt Kickers
  • Broad Jumps
  • Bear Crawl
  • 2 Sprints at 70%
  • 2 @ 85%
b) WOD – teams of 2

  • 125 Calories on the AAB
  • 35 Snatches (75/55, 95/65, 135/95)
  • 100 Box Jumps (24/20)
  • 30 Overhead Squats (95/65, 135/95, 155/105)
  • 75 Med ball situps
  • 25 Power Clean (115/85, 155/105, 185/125)
  • 50 Chest To bar
  • 20 Back Squats (135/95, 185/125, 205/145)
  • 3 Wall Walks Each
  • 15 Deadlift (155/105, 225/155, 275/195)

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

  • Overhead squat: Work to a heavy single (20 mins)
  • Snatch: Work up to a heavy triple for the day
  • Hang Clean and Push Jerk: Work up to a heavy single for the day   

Posted in WOD