Wednesday, October 14

Warm-up

Bear Crawl 20 meters

Spider Crawl 20 meters

Inch worms 20 meters

Traveling Burpees 20 meters

1 tire flip plus jump in and out – 10 reps

PVC pipe pass throughs till warm

10 PVC pipe sumo deadlifts

10 PVC pipe sdlhp

Lift

Deadlift

15 sets of 1 rep every 30 seconds at 70%

 

WOD

3 Rounds for time:

Run 400 meters

21 Sumo-deadlift high-pull

12 Burpee over the bar

 

L1- choose weight

L2 – 75/55lbs

 

Olympic Weightlifting Program

 

Warm-up:

Clean lift offs 2×5

Tall Clean 3×3

 

Workout:

Back Squat

60%x4

70%x3

80%x3

85%x2

1 set of max reps at 80%

 

Clean and Jerk (2 second pause AKN on 1st rep)

60%x2

70%x2

2×2@80%

 

Snatch (2 second pause AKN on 1st rep)

50%x3

60%x2

70%x2

2×2@80%

 

Gymnastics WOD:

Flexibility:

2 rounds of
Pancake split (2 minutes)

Side splits (3 minutes each leg)

Pike stretch (2 minutes)

 

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