Wednesday, August 22, 2018

Wednesday, August 22, 2018

Warm Up - 0:00 - 15:00

3 sets:

10 cal bike slow + 10 cal bike HARD

3 Spiderman/reach/side

5 Wall Squats

10 *PVC OHS - *go to empty bar for 2nd & 3rd sets

10 Good mornings

20 Sit Ups

(B) Snatch Technique Drills:

@ 20:00 - 30:00 - Build to a Heavy Single OHS

@ 30:00 - 35:00 - Build to a moderate double Snatch Drop (no dip drive)

@ 35:00 - 40:00 - Build to a moderate triple Snatch Balance

5:00 REST…

@ 45:00 - AMRAP in 12:00

“Double Or Nothing”

10 HSPU

25 Double Unders

10 Cal Bike


PARTNER COMP WOD - 5pm

@ 0:00 - 30-20-10 Reps for time:

STRICT HSPU 

Synchro OHS ( Set of 30 @ 115/75#, Set of 20 @ 155/105#, Set of 10 @ 185/125# )

@ 20:00 - 9-6-3 reps for time AND 18-12-6 Cal Bike

Power Cleans (Set of 9 @ 185/125, Set of 6 @ 205/135, Set of 3 @ 225/155)

*One partner on bar, the other on the bike. Both teammates complete the entire sequence.

@ 40:00 - 3 Rounds, each teammate

7 Burpee C2B

25 DU + 15 KBS (70/53)

1 comment (Add your own)

1. wrote:
Some schools make this a two-stage course of.

Wed, October 17, 2018 @ 11:56 AM

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