Oct 20, 2018

a) WARM UP:

4 rounds – start slow and increase pace:

  • Skip to the end of the gym
  • Skip backward
  • 20 mountain climbers
  • 20 arm circles
  • 20 calf raises

 

b) WOD:

Partner WOD: Grab a friend to perform the following:

  • Row 500m or (Run 400m) + 30 kb/db goblet squats
  • Row 500m or (Run 400m) + 30 db 1-armed hang clean and jerks (switch every 5)
  • Row 500m or (Run 400m) + 30 sit ups
  • Row 500m or (Run 400m) + 30 burpees
  • Row 500m or (Run 400m) + 30 wall balls (20/14 → 10/9’)

** Partner A rows while Partner B does the work.  Once the 30 reps are finished, switch, then move the the next movement.

** 30 min time cap

Rest 5:00 mins

  • At the 35:00 min mark, teams will row for 8:00 min to establish the most m (switch as necessary)

 

OLY Saturday

  • Snatch Balance: 3,3,2,2,2,1,1,1
  • Hang Power Snatch + Hang Snatch: (2+1) x 6
  • Squat Clean + Push Jerks (1+2) x 4

 

OLY Sunday

  • Push Jerk: Work up to a heavy double. Once you hit a heavy double, hit two heavy singles.
  • Clean Pull + Power Clean + Power Clean + Split Jerk (1+1+1+1) x 5 working sets.
  • Snatch Lift off to 1” off ground and hold for 3 seconds + Snatch (1+1) x 5 working sets
Posted in WOD