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Saturday 12 May

Warm Up

Coaches Choice

7am 

10 Mins individual warm up

 

A)  Snatch from blocks (10 MINS)

2x2 at 70%

2x1 at 75%

2x1 at 80%

 

B) The grind

10 Rounds 

1 Rope Climb (4 rope heavies is scale or 5 SDHP AHAP)

2 HSPU

3 Power Snatches (155/115) (135/95) (115/80)

*25 MIN CAP

-REST 5 mins then begin part C

 

C)  Team togetherness

20 MIN AMRAP

Teams of 3

16/12 Cal Bike

8 Burpees

4 clean and jerks (135/95)

*relay type work one starts and next one can’t start until the person finishes the clean; every 6 rounds increase weight by 10 (men) 5 (women)

*a round is when 1 person on the team completes the circuit

 

D) Accessory Cool down

3Sets

10 Bent Ofer Dumbell Rows

15 Dumbell Strict Press

20 weighted sit-ups

20 weighted hipxtn

*rest 2 mins b/w sets

 

9am Mothers Day WOD

A) TEAM WOD

Teams of 4

25 MIN AMRAP

16/12 CAL BIKE (row 20/18 cal)

8 Burpees

4 SDHP



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