Dec 29, 2018

 

a) WARM UP:

  • 500 meter row

then 2 rounds

  • 10 lateral lunges
  • 10 Overhead squats (round 1 with dowel, round 2 with bar)
  • 10 deadlifts with bar
  • 10 beat swings
  • 10 single unders

 

b) STRENGTH:

  • 3 Max set of inverted rows (bar not ring)

1:30s rest in between.
c) Specific Warm up

  • 5 Squat Snatch at 50% working weight
  • 3 reps at working weight
  • 5 Burpee Toes to Bar
  • 5 Deadlifts at working weight
  • 20 Double Unders

Partner WOD: 20 Minute Amrap

You go; I Go!

  • 1 Squat Snatch
  • 3 Burpee Toes to Bar
  • 7 Deadlifts
  • 9 Double Unders

(perf: 115/80, Rx: 155/105, Rx+: 185/125)

 

OLY Sunday

  • Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 4 sets
  • Snatch High Pull + Power Snatch into OHS: (2+2) x 3, (1+1) x 3
  • Clean Pull + Power Clean + Push Jerk: (1+1+1) x 4 sets

Posted in WOD