Jan 5, 2018

 

a) WARM UP:

Happy birthday Faith!

  • 18 burpees!

2 Rounds

  • 25 Jumping Jacks
  • 20 Arm Circles (gradually increase size of circle)
  • 10 Lunge with elbow to foot
  • 10 lateral lunges
  • 10 inchworms with pushups
b) Specific Warm up

  • Situp: 10 situps
  • Box Step Over: 4-6 DB box step overs
  • Pullups: 5 Beat swings- 5 pullups
  • Alternating Dumbbell Snatch: 6 alt DB snatch at working weight

WOD: Teams of 2 – split up however you want

30 Minute AMRAP

  • 30 Medball situps (20/14)
  • 20 DB Box Step Overs
  • 30 Pullups (Perf: ring rows, Rx+: C2B)
  • 20 Alternating DB Snatch 50/35
  • 30 Wallballs over the rig 20/14

 

OLY Sunday

  • Tall Jerk x 2 + Split Jerk x 2 x 5 sets.

*in between sets perform a 30 second handstand hold

  • Hang Clean + Front Squat x 2 + Split Jerk x 2 x 5 sets
  • 5 Position Pause Snatch (you will pause 1 inch off the ground, below the knee, above the knee, mid thigh and power position, then squat snatch): 5×5. Pause for 2 seconds at each spot.

 

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