Saturday, January 13, 2018

Saturday, January 13, 2018

PARTNER COMP WOD - 8am

@ 0:00 - 5 rounds:

25 HSPU (as a team)

10 Squat Cleans, alternating (185/125)

@ 25:00 - 3 Rounds, each teammate:

One partner performs 2 Rounds of: 5 C2B/10 Heavy KBS/15 Air Squats

One partner performs 10 Power Snatches (135/95)

@ 45:00 - 1 Round for time:

50 Sychro OTB Burpees

75 T2B (one partner working at a time)


Daily WOD - 9am

INDIVIDUAL

Overhead Squats

10 reps w/ empty bar

7 reps @ 30% of 1RM

6 reps @ 40%

5 reps @ 50%

4 reps @ 60%

3 reps @ 65%

3 reps @ 70%

3 reps x 3 more sets for a heavy triple

PARTNER CONDITIONING

AMRAP in 20:00

Alternating movements throughout the 20 min.:

16 Alternating DB Snatches

6 Burpee Box Jump Overs

10 Pull Ups

6 HSPU

10 SIngle arm DB Thrusters (5L/5R)

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