June 15, 2019

 

a) WARM UP:

  • 400 meter run

2 rounds

  • 20 banded pull aparts
  • 15 beat swings
  • 10 overhead squats with the bar

Finish with a 400 meter run

b) STRENGTH:

Men 225 lb

Ladies 155 lb

  • 2 max locked out deadlift holds for time

rest 3 full minutes between efforts

 

c) Partner WOD:

  • 2 lengths partner sled push (each partner must push)
  • 80 Burpees over your partner (partner holds a plank)
  • 60 handstand pushups
  • 80 medball situps
  • 60 dumbbell snatches
  • 80 wallballs over the rig
  • 2 lengths partner sled push

(each partner must push)

 

OLY Saturday

  1. Pausing Snatch Pulls

5 Sets of 2:

  • Pause (2) seconds at knee level. Drop each rep. Increasing weight each set (start at 50%).

2. On the 1:30 x 7 Sets:

  • 1 Snatch Pull
  • 1 Low Hang Power Snatch

*Increasing weight each set (start at 50%).

3. 5 Sets:

  • 1 Hang Clean High Pull
  • 1 Low-Hang Power Clean

… Followed by:

4. On the 1:30 x 5:

  • 1 Hang Power Clean
  • 1 Power Clean

OLY Sunday

  1. Power Clean “ladder”
  • 1 rep every :20 seconds – 15 Power Cleans @ 50%

Rest 2:00 mins

  • 1 rep every :30 seconds – 10 Power Cleans @ 65%

Rest 2:00 mins

  • 1 rep every :60 seconds – 5 Power Cleans @ 75%

2. Front Rack Lunges – from the rack

  • 2 Sets of 12 @ 52%

Percentage based off 1RM Front Squat.

 

Posted in WOD