Nov 17, 2018

 

a) WARM UP:

  • Junkyard Dog Relay Race¬†(a video might be posted)
b) Specific Warm Up and WOD Prep:

With an Empty Barbell

  • 5 Power Snatch
  • 5 Reverse Lunges Per Leg
  • 5 Push Press
  • 5 Squat Clean
  • 5 Floor Press

    Then: 
  • 5 Weighted Situps. Arms locked out the whole time. weight finishes with head through – elbows in line with ears
  • 5 pullups/ chest to bar
  • Set up sled

WOD:

For Time:

  • 100 Burpees over your partner (Partner is in a plank Position)
  • 90 Power Snatch (Perf: 45/35, Rx: 75/55)
  • 80 pistols
  • 70 Bench Press (95/65)
  • 60 Situps (Rx: weighted 25/15)
  • 50 Ring Rows (Rx: Chest to Bar)
  • 40 Push Press (Perf:75/55, Rx: 135/95)
  • 30 Overhead Squats (Perf: 95/65, 155/105)
  • 20 Rope Climbs
  • 10 lengths Partner Sled pull (partner Sits on sled)

 

OLY Saturday

No More Saturday class

 

OLY Sunday at 11am

  • Snatch Balance: 3,3,2,2,2,1,1,1
  • Hang Power Snatch + Hang Snatch: (2+1) x 4, (1+1) x 4
  • Power Clean + Clean: (1+1) x 6 working sets @ 75%
Posted in WOD