April 6, 2019

 

a) WARM UP:

3 rounds, increasing speed each round:

  • 5 burpee broad jumps
  • sprint to end of gym
  • 5 inchworm with pushup
  • sprint to end of gym
  • 5 bird dog (per side)
  • sprint to end of gym
  • 5 dumbbell lateral raise (per arm)

then

  • 90s Standing wall stretch- contract and release
b) WOD 1:

20 seconds on 10 seconds off for 8 rounds (each)

  • Russian twists
  • Plank

c) WOD 2:

5 Rounds in teams of 2:

  • 400 meter run (20/14) (1 person carries the ball)
  • 20 handstand pushups
  • 30 burpees to target

 

OLY Sunday

  • Snatch Balance: 3,3,2,2,1,1,1
  • HEAVY Jerk Dips: 3×3 @ 30# more than your best jerk
  • Split Jerk: 3,3,2,2,1,1,1
  • Clean & Jerk: Heavy single for the day

 

Posted in WOD