Feb 9, 2019

 

a) WARM UP:

Length of gym:

  • High Knees
  • Over and Under
  • Lunge with twist
  • Inchworm with push up
  • Broad jumps
  • 10 Candlesticks
  • :30s Hold from Pull ups bar
b) WOD:

Teams of 3:

10 minute As many calories as possible:

  • 1 person on bike

2nd person completes

  • 8 Push Press (75/55, 95/65, 115/80)
  • 10 wallballs 20/14

with 3rd person resting, then rotate

rest 5 minutes

10 minute As many calories as possible:

  • 1 person on rower

2nd person completes

  • 10 Deadlifts (135/95, 185/125, 225/155)
  • 10 Box Jumps 24/20

with 3rd person resting, then rotate

Rest 5 Minutes

10 Minute as many burpees as possible:

  • 1 person starts doing burpees

2nd person completes

  • 10 Power cleans (95/65, 135/95, 155/105)
  • 20 Double Unders

with 3rd person resting, then rotate.

 

OLY Sunday

  • Build to a heavy power snatch (15 mins)
  • Build up to a heavy squat clean and split jerk (15 mins)
  • Heavy Front Rack Marches (4 sets x 20 @ front squat max)
Posted in WOD