Wednesday, November 25

Warm-up

10 Burpees

10 Russian KB swings

10 American KB swings

10 Wall –ball shots

10 Wall ball 2-fers

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat

5 HSPU or deficit

10 Kettlebell Sumo-deadlift High pulls

10 PVC pipe or barbell SDLHP

 

Skill

For 10 minutes: Handstand holds, handstand push-ups (attempt away from a wall), handwalking

 

WOD

AMRAP 5 MINS

3 Handstand Push-ups

6 Sumo-deadlift High-pulls

 

Rest 2 minutes

 

AMRAP 5 MINS

4 Thrusters

8 Pull-ups

 

Rest 2 minutes

 

AMRAP 5 MINS

5 Kettlebell Swings

10 Burpees

 

L1- choose weight and mods

L2- 75/55lb barbells, 1.5/1 pood

L3- 95/65lb barbells, 2 pood/1.5 pood

 

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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