Sunday


Published February 9, 2019


STRUCTURE: TBD

 

WOD

3min Z1

+

Crossover Symmetry

+

Choose appropriate warm-ups for what follows.

 

Skill and drill -12-15 minutes
- Pick 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
or
- If you missed a strength session or 1rm tester from this week, you can also make that up in this section.

 

then

 

then

 

Teams of 2 must complete the following:
With a partner, complete as many rounds as possible in 20 minutes of:
6 DB hang power cleans (each) @ 50/35#
9 sit ups (each)
9 cTB pull ups each or (3) muscle ups
100-ft. DB front rack carry (each) @ 50/35#

 

SWEAT

It teams of two:

:45 ride or row/:15 transition, :45 movement/:15 transition

 

1. In a tall plank: slow alternating shoulder taps

2. Push up to t-stabilization

3. Burpee Broad jumps

4. Single arm russian KBS L

 

1 minute of jumping jacks

 

5. Single arm russian KBS R

6. Goblet squats

7. Alternating elbow to knee bicycle situps

8. Side plank ups Left

 

1 minute of forward lunges

 

9. Side plank ups Right

10. Burpees

11. Wallballs

12. Side twist wallball toss

 

1 minute of reverse lunges

 

13. Wallball ball sit ups (video)

14. DB curls

15. Skull Crushers

16. Renegade rows

 

1 minute of double unders


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