Dec 16, 2017

 

a) WARM UP:

  • Row/bike/ski for 2 mins

8 mins AMRAP:

  • 5 squats
  • 5 sit ups
  • 5 jumping jacks
  • 5 glute bridges
  • :20 sec front plank
b) WOD:

With a partner,

30 min AMRAP:

  • 30 double unders (scale: 60 singles)
  • 10 wall balls (20/14–>10/9)
  • 2 partner tire flips

** Partner 1 will do an entire round, then you both do 2 flips, then partner 2 does a full round while partner 1 rests.

 

OLY Saturday

1. Press complex: 3 strict press + 2 push press + 1 split jerk (as per feel today). 6 sets

2. Snatch complex: (hi hang + hang + ground) x 8 sets (as per feel today)

3. Deficit clean high pulls: 4 sets x 3 reps @ 85%

 

OLY Sunday

1. Squat Cleans:  4 sets x 3 reps – starting at 50% (increase each set)

2. Snatch balance: 6 sets x 3 reps. Start with bar.

3. Full snatch:  7 sets x 2 (at 75%)

Posted in WOD