Feb 16, 2019

 

a) WARM UP:

2 Rounds – from post to post:

  • High Knees
  • Butt Kicks
  • Over and Under (both ways)
  • Lateral Lunge
  • Broad Jumps
  • Spiderman Crawl
b) WOD:

Teams of 2:

26 Minute AMRAP:

  • 12 Dumbbell Box Step Overs 
  • 6 Chest to Bar
  • 12 Double Dumbbell Clean and Jerk 
  • 6 Bar Muscle ups (Perf: 6 banded pull ups)
  • 12 Devils Press 50/35
  • 6 Ring Muscle ups (Perf: 6 banded C2B)

 

OLY Sunday

  • Snatch Balance: 5 sets x 2 reps (increasing load)
  • Strict Press: 5 sets × 2 reps (increasing load)
  • Squat Snatch: 5 sets x 2 reps (increasing load) – drop each rep
  • Squat Clean: 5 sets x 2 reps (increasing load) – drop each rep
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