SUNDAY 8.13.2017 WOD

WARM-UP:
Bike, Jog, Jump Rope or Row 2 Minutes

5 Minute Dynamic Warmup/Movement Flow

Hip & Ankle Mobility

PART I: STRENGTH

FITNESS/SPORT
3 Rounds Led Coach

A.) 5 Tempo Thrusters @ 1315 (Suggested weights 95/65, 75/55 or 65/45)
B.) 60″ Chin-over Bar Hold w/ L-Sit Variation if Possible
C.) 2 Minutes Max Wall Balls (as Big of a first set as possible)

FITNESS/SPORT
Crossfit Baseline VS 3 Minute Intervals

Complete All Four Rounds

Rounds 1 – 3: 3 Minute Clock

Row 350/300m
40 Air Squats
Max Sit-ups in Time Remaining

Row 350/300m
30 Sit-ups
Max Push-ups in Time Remaining

Row 350/300m
20 Push-ups
Max Pull-ups in Time Remaining

Score = Total Reps of Sit-ups, Push-ups and Pull-ups

Round 4, For Time:

Row 350/300m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

*Partner 2 can commence immediately after Partner 1 completes the row.

PART III: STRETCH

or

OLYMPIC WOD

WARM-UP:

10 Minute Movement Flow and Mobility

PART 1: Technique

Burgener Warmup with an empty barbell or very little weight.

Muscle Snatch Primer

PART 2: Every Two Minutes For 10 Minutes

Segmented Snatch (Pause at Knees) +
Slow Snatch (3″ First Pull) +
Full Snatch

*Drop, reset and count to ten between lifts.

~Rest 3 Minutes

PART 3: Every Minute For 8 Minutes

1 Slow Pull Snatch Pull +
1 Full Snatch

~Rest 3 Minutes

PART 4: 12 Minutes to Build to a Heavy
5 Rep Snatch Deadlift w/ 5″ Eccentric

WARM-UP:

10 Minute Movement Flow and Mobility

PART 1: Technique

Burgener Warmup with an empty barbell or very little weight.

Muscle Clean & Jerk Primer

PART 2: Every Two Minutes For 10 Minutes

3 Rep Clean and Jerk From the Blocks

~Rest 3 Minutes

PART 3: Every Minute For 8 Minutes

1 Segmented Clean (At Shin) & Jerk with 2″ Hold in Jerk Dip
(Drop the Bar, Count to 10)

+

1 Clean & Jerk

*Establish a Heavy of the Day

PART 4: 12 Minutes to Build to a Heavy
3 Rep Clean Pull w/ 5″ Eccentric

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