Wednesday, November 18

Warm-up

Tabata Double unders

Hold bottom of squat for 1 minute

10 air-squats

10 Wall Ball 2 – fers

10 Dumbbell thrusters

PVC pipe pass throughs till warm

10 PVC pipe thrusters

10 empty bar thrusters

 

Lift

 

Front Squat 9 sets of 2 at 70% of 1 rep max or 5-10 lbs heavier than last week.

 

WOD

5 Rounds for time:

10 Thrusters

30 Double-unders

 

L1- choose weight

L2- 95/65lb

L3 – 135/95lb

 

Olympic Weightlifting Program

Warm-up

Row 400

3 sets of 3 jumps from knees to squat
10 air squats

Burgener Warm-up

 

 

Workout

Back Squat

4×60%

3×70%

3×80%

2 sets of 2×90%

 

Clean and jerk 2 second pause above the knee (1st rep only)

2×60%

2×70%

2×80%

2×85%

2×90%

 

Snatch 2 second pause above the knee (1st rep only)

2×60%

2×70%

2×80%

2×85%

2×90%

 

Gymnastics WOD

For QUALITY

3 ROUNDS:

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