April 27, 2019

 

a) WARM UP:

  • Fish game on rower.

then 2 rounds

  • 10 strict press
  • 10 elbow rotations
  • 10 power cleans
  • 10 scap retractions
  • 10 beat swings

Then,

  • 20 second partner lat stretch (each side)

https://www.youtube.com/watch?v=CknVezkDIGg

b) WOD warm up:

With partners

  • 5 Power cleans each at working weight
  • 5 Shoulder to overhead at working weight
  • 5 synchro burpees
  • 5 synchro pushups

WOD:

Teams of 3

30 Minute Hell-en-some AMRAP:

  • 30 shoulder to overhead 135/95
  • 80 synchro pushups
  • 30 power cleans 135/95
  • 80 synchro burpees
  • 30 rope climbs
  • 80 synchro toes to bar

** 1 team member is doing a round of Helen the entire time.  When they are done, the next person goes.

(1 Round of Helen = 400 meter run + 21 Kettlebell swings + 12 pullups)

 

OLY Sunday

  • Build to a heavy snatch for the day – max time is 12 mins
    • Then, drop to 80% and do 5 singles
  • Build to a heavy clean and jerk for the day – max time is 12 mins
    • Then, drop to 80% and do 5 singles

 

Posted in WOD