Dec 15, 2018

 

a) WARM UP:

  • Fish game on rower

then

2 Rounds of (length of gym)

  • High Knees
  • Butt Kicks
  • Over and Under
  • Burpee Broad Jumps
b) Specific Warm Up and WOD Prep:

Set and review the following movements

  • Dumbbell Clean and Jerk
  • Dumbbell Box Step Over
  • Dumbbell Burpee
  • Dumbbell Snatch

WOD

TEAMS OF 2:

  • Row 500 Meters
  • 20 Dumbbell Clean and Jerks
  • Row 1000 Meters
  • 40 Dumbbell Box Step Overs
  • Row 1500m
  • 60 Dumbbell Burpees
  • Row 2000m
  • 80 Dumbbell Snatches

** Every 2 Minutes 1 full length of gym – farmers carry each (tag)

** If not enough Dumbbells, use KB**

 

OLY Sunday

  • Snatch balance – 7 x 2
  • Snatch: Work up to a heavy double for the day
  • Power Clean x2 and Split Jerk 6 sets

Posted in WOD