May 18, 2019

 

a) WARM UP:

  • Row 500 meters

Then 2 Rounds

  • 10 Kettlebell swings
  • 10 kettlebell clean and presses
  • 10 Kettlebell goblet lunges
b) WOD:

Teams of 2 – Each person completes a round

Part 1

  • Partner A Row for Calories
  • Partner B 15m handstand walk (or 10 wall walks)

Then switch

Part 2

  • Partner A Row For Calories
  • Partner B 50 DB overhead walking lunge

Then switch  

Part 3

  • Partner A Row for Calories
  • Partner B 40 Single arm DB clean and Jerks

Then switch

Score is total calories + time

 

OLY Saturday

  • 15 Clean & Jerks @ 85% (not for time)
  • Back squat 6 sets x 2 reps @ 85-90%

OLY Sunday

  • Tall squat snatches – empty bar working on the catch at the bottom – 30 reps
  • Squat snatches – 3,3,3,2,2,2,1,1,1 (start at 50% and build)
  • Snatch grip high pulls – 3×3 @ 90%, 2×2 @ 100%

 

Posted in WOD