Hi crew☠️
We are switching it up for this weekend and having the partner WOD today. Tomorrow (Sunday) will instead be training with a long ride on Assault Bike and then also adding in some strength afterwards.
GENERAL WARM-UP (0:00-10:00)
2 Rounds
1:00 Single unders
10 Front squats (empty bar)
5/5 Dumbbell hang power snatch to thruster (lightweight)
0:10 – 0:15 Ring support hold
SKILL AND INSTRUCTION (10:00-15:00)
Power Clean Progression
TRANSITION AND BUILD UP (15:00-28:00)
PARTNER WOD (28:00-55:00)
As a team of 2, complete the following where one athlete moves as the other athlete rests:
150 Hang dumbbell power snatch, alternating arms (55lbs/35lbs)
100 Burpee box jump overs (24″/20″)
75 Power cleans (135lbs/95lbs)
50 Front squats (135lbs/95lbs)
25 Strict Ring Dips
27 minute time cap
Compare to 6/17/2017
INTENDED STIMULUS
Long parter workout with a mix of movement functions and moderate loaded movements.
SCALING OPTIONS
1) Advanced (scaling up)
With a partner
150 Kettlebell snatches (55#/35#)
100 Burpee box jump overs (facing box) (24″/20″)
75 Power cleans (135lbs/95lbs)
50 Front squats (135lbs/95lbs)
25 Muscle ups
2) Intermediate
With a partner
150 Dumbbell hang power snatch (45lbs/30lbs)
100 Burpee box jump overs (20″/16″)
75 Power cleans (115lbs/75lbs)
50 Front squats (115lbs/75lbs)
25 Ring dips on low rings with legs straight and feet in front of the body
3) Scaled
100 Dumbbell hang power snatch (lightweight)
75 Burpees over barbell
50 Power cleans (lightweight)
35 Front squats (lightweight)
25 Bench dips
*Lightweight is a weight they can perform 10+ reps with good form.
COOL DOWN (55:00-60:00)
1:30/1:30 Band shoulder stretch
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