Jan 12, 2019

 

a) WARM UP:

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

Set up for workout- completing 5 reps of each movement

WOD: Teams of 2

Filthy 50 and back up again

  • 50 Box Jump 24/20
  • 50 Jumping Pullups
  • 50 Kettlebell Swings 24/20
  • 50 Walking Lunge Steps
  • 50 Knees To Elbows
  • 50 Push Press 45/35
  • 50 Back Extensions
  • 50 Wallballs 20/14
  • 50 Burpees
  • 50 Double Unders

Then,

Go back up again 🙂

 

OLY Sunday

  • Drop snatch balance work – 7 sets x 2 reps (zero drive up)
  • Power snatch + Full Snatch (1+2) x 5 sets, increase each set
  • Squat clean + split jerk (2+1) x 5 sets, increase each round
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