Mar 23, 2019

 

a) WARM UP:

  • 400m light run

3 rounds

  • 20 arm circles
  • 10 legs wings – back/forth and side/side
  • 10 lunges
b) WOD:

Partner WOD – split reps evenly:

  • 1750m row (alt every 250m)
  • 100 sit ups
  • 50 burpees
  • 250 jumping jacks
  • 50 burpees
  • 100 push ups
  • 1750m row (alt every 250m)

* every 5 min, both go for a 200m run
OLY Saturday (last day class will be on Saturday. Back to Sunday next week.)

  • Take 10 mins to establish a heavy front squat
  • Take 10 mins to establish a heavy split jerk
  • 3 front squats + 1 split jerk (80% of which every is lightest from the above tests) – 6 rounds
Posted in WOD