June 8, 2019

 

a) WARM UP:

3 Rounds for quality:

  • Run 100 meters
  • 10 tuck jumps
  • 30s plank
  • 10 walking lunges
  • 30s handstand hold
b) WOD:

In a 2 person team*

For Time:

2 Rounds (1 Each)

  • 15 Handstand Pushups
  • 15 Burpees

2 Rounds

  • 30 Front rack lunges 95/65
  • 30 lateral bar over burpees

2 Rounds

  • 45 cals on the assault bike
  • 45 burpees to a 6″ target

**Partner 2 can start their work when Partner 1 starts their burpees on each round, partner 2 cannot at any time pass partner 1

 

OLY Saturday

Hang Squat Clean

On the Minute x 5:

  • Minute #1 – 2 Hang Squat Cleans
  • Minute #2 – 2 Hang Squat Cleans
  • Minute #3 – 2 Hang Squat Cleans
  • Minute #4 -1 Hang Squat Clean
  • Minute #5 -1 Hang Squat Clean

Rest 1:00

  • On the Minute x 5, 1 Hang Squat Clean

*building in load.

Clean and Jerk:

  • On the 0:00 – 3 Reps @ 80%
  • On the 2:00 – 1 Rep @ 83%
  • On the 4:00 – 3 Reps @ 80%
  • On the 6:00 – 1 Rep @ 86%
  • On the 8:00 – 3 Reps @ 80%
  • On the 10:00 – 1 Rep @ 89%

 

OLY Sunday

Overhead Squat

5 Sets:

  • 1 Tempo Overhead Squat* + 1 Overhead Squat

*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom.

Squat snatches:

On the 2:00 x 6 Sets:

  • On the 0:00… 3 Reps @ 75%
  • On the 2:00… 1 Rep @ 85%
  • On the 4:00… 3 Reps @ 78%
  • On the 6:00… 1 Rep @ 88%
  • On the 8:00… 3 Reps @ 81%
  • On the 10:00… 1 Rep @ 91%

 

Posted in WOD