8/24/2015

8/24/2015

 

Happy Monday everybody. I hope you all had a wonderful weekend and now its back to the grind. Lets start off this week with an exciting partner WOD. 

General Programming:

1) Coach led Warm-up

 

2)  In teams of 2 complete 3 rounds of

50 Hand release Pushups

30 Hang power cleans 135/95

400m Run as a team

 

Notes: While partner “A” is working on push-ups partner “B” has to hold the plank position, and vice versa. When doing the hang power cleans partner “A” does the cleans while partner “B” holds the bar, and vice versa. Partners can break up the reps between themselves however they see fit.

 

3) Mobility/stretching

 

Competition Programming:

1) Snatch 1x3@ 65%, 1x3@ 70%, 2x3 @ 75%, 2x1@ 80%, 2X1 @ 85%, 1x3@ 75%

 

2) Back Squat 1x10@ 70%,  1x8@75%, 2x5@80%, 2X3@85%

 

3) Take ten minutes to work on handstand walks

 

4) For time complete 21-15-9 reps of

OHS 115/80

T2B

 

5) Mobility/stretching



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