April 20, 2019

 

a) WARM UP:

2 sets: 1 length

  • high knees
  • high knee stretch
  • butt kicks
  • quad stretch
  • over and under the fence
  • inchworm
  • crab walk
b) WOD:

Teams of 2- split work up as see fit

32 minute AMRAP:

  • 4 tire flips (can do the flip together)
  • 10 dball over shoulders 150/100
  • 16 dumbbell hang clean and jerks 50/35
  • 100 meter sled drag 90/45

OLY Sunday

  • Jerk Dip + Push Jerk + Jerk Dip + Split  Jerk: (1+1+1+1) x 4 working sets
  • Squat Snatch: 5 sets x 2 reps – 1st rep with pause at 1” off ground, 2nd from floor
  • Snatch Grip Deadlift on 4.5” Riser: 3 sets × 4 reps @ heavy load

 

Posted in WOD