Dec 8, 2018

 

a) WARM UP:

2 Rounds of

  • High Knees
  • Butt Kicks
  • Burpee Broad Jumps
  • Spiderman crawl
  • 2 Sprints at 70%
  • 2 @ 85%
b) WOD – teams of 2 – 30 min AMRAP (share the work)

  • 80 sit ups – partner holds a front plank
  • 70 Kettlebell Swings – partner holds 2 dumbbells or 2 kettlebells in hands
  • 60 Power Cleans – partner holds front rack
  • 50 Pull ups- Partner must hang from the bar
  • 16 Wall walks – partner must be in handstand

 

OLY Sunday

  • Back squats – 6×2 @ 80%
  • Snatch: Work up to a heavy complex for the day – hi hang + hang + floor
  • Squat Clean and Split Jerk: Work up to a heavy complex for the day – hi hang + hang + floor (drops are encouraged)  

Posted in WOD