July 6, 2019

 

a) WARM UP:

2 rounds: 

  • 1 length high knees 
  • 1 length quad stretch 
  • 1 length butt kicks 
  • 1 length quad stretch 
  • 1 length over and under 
  • 1 length figure 4 
  • 1 length bear crawl
b) Partner WOD:

Teams of 3 (2 people work 1 person rest) 

  • 400 meter run together (all 3) 
  • 100 calorie row + 100 wallballs 
  • 400 meter run (all 3)
  • 100 box jumps + 100 situps 
  • 400 meter run (all 3) 
  • 100 single arm dumbbell c+j + 100 single dumbbell lunge
  • 400 meter run together 

**if time allows:

  • weighted strict pullups: 3×5 
  • deficit handstand pushups: 3×5

 

OLY Saturday

Today is a day to see what your training has been like. 

  • 1 rep max attempt for snatch

**should you fail a lift 5x, drop it down to 80%, and hit 6 singles

 

OLY Sunday

Today is a day to see what your training has been like. 

  • 1 rep max attempt for clean & jerk

**should you fail a lift 5x, drop it down to 80%, and hit 6 singles

Posted in WOD