Feb 23, 2019

 

a) WARM UP:

2 Rounds

  • 1 Length Bear Crawl
  • Sprint back
  • 1 Length crab walk
  • Sprint back
  • 1 Length Butt Kicks
  • Sprint back
  • 1 Length high knees
  • Sprint back
  • 1 Length lateral lunge
  • Sprint back
  • 1 Length Inch worm
  • Sprint back
b) WOD:

  • Deadlift – 10 empty bar 5 with working weight
  • Hang Power Clean -5 with empty bar – 5 with working weight
  • Push Jerk – 5 Strict press – 5 push jerk with empty bar

WOD

Teams of 3

3 Rounds

  • 30 Deadlifts 95/65
  • 30 Hang Power Cleans 95/65
  • 30 Push Jerks 95/65

into 150/100 calories on the bike

2 Rounds

  • 30 Deadlifts 135/95
  • 30 Hang Power Cleans 135/95
  • 30 Push Jerks 135/95

into 150/100 calories on the bike

1 Rounds

  • 30 Deadlifts 175/125
  • 30 Hang Power Cleans 175/125
  • 30 Push Jerks 175/125

 

OLY Saturday

  • Snatch Balance+OHS: (1+1)x7 sets (increase each round, starting at 40% of 1rm snatch
  • Strict Press: Take 6 sets or less to establish a heavy 3
  • 3 Position Power Clean (high hang, hang, 1” off Floor) : 5 working sets at each position @ 75% of 1rm power clean. Drop and reset from the floor each time and pause at position for 5 seconds, then hit lift
Posted in WOD