11-3-2018

2
Nov

11-3-2018

9AM OLY Strength
Warm Up: (10 Min Time Cap)
3Rnds (Add Bumpers 3rd Rnd)
150m Row
10 BB GM
8 BB Hang Clean + Strict Press
6 BB Hang Pwr Snatch

Work:
C&J – 8 Min Emom Singles Climbing

Strict Press – 70% Max Reps, 75% Max Reps ( rest as needed between sets)

14 EMOM
E: 3-4 Power Snatches @ 70% (dont have to be touch and go)
O: 8 Strict Ring or MAtador Dips (or Box Dips scaled)

Core:
oblique burner w/coach

 

 

10AM COMMUNITY WOD
20Min AMRAP
200m KB Farmers Carry (53/35) (100m Per Person)
50 Cal Bike or Row
40 Burpees
30 V-ups
20 Goblet Squats (53/35)
10 synchro Jumping air Squats

  • This is a partner WOD teams of two… all moves can be broken however you like and do not have to be split evenly except for the Farmers Carry. The air squats are the only movement that requires synchronization! WOO WEEE!!!