May 25, 2019

 

a) WARM UP:

2 rounds

  • Run 400 Meters
  • 10 empty bar over head squats
  • 10 empty bar lunges
  • 10 bar over burpees
  • 10 beat swings
  • 10 knees to elbow
  • 10 pullups/ring rows
b) WOD:

Teams of 2

*Must complete all 10 reps then the next partner completes the next movement

25 Minute amrap

  • 10 Box Step overs 50/35
  • 10 Chest to bar
  • 10 overhead squats 95/65
  • 10 Toes to bar
  • 10 Man-makers 50/35
  • 10 burpees
  • 10 Overhead walking lunge (single arm)

 

OLY Saturday

  • Overhead squats: 2-3-5-10-2-3-5-10 (choose weight that you can do for 10 reps, and stick with it for the entire set)
  • Snatch triples: 5 sets x 3 reps (drop bar each rep, max 5 sets)
  • Deficit deadlifts: 5 sets x 2 reps at 75% (no drops, re-grip each lift, clean grip)

 

OLY Sunday

  • Power snatch doubles: 5 sets x 2 reps @ 83% (drop each rep)
  • Power Clean + Push Jerk: (2+1) x 3 sets, (1+1) x 2 sets
  • Back squats: 6 sets x 2 reps @ 83%

 

Posted in WOD