| WOD 1
In 10 mins complete:
400m run
then team zig zag drill with plates
Additional Work:
Part 1: 30 mins before class
5×5 back squats
*build to a heavy 5 and hold across the working sets
Part 2: 4 Rounds each for time of:
800m sprint
*1:1 work rest
Barbell:
- Muscle snatch with OHSQ (1+1) 5×5
- Snatch balance 5×5
- In 20 mins build to a 5rm snatch balance then reduce to 90% and then an additional 3 sets
|
WOD 2
In teams of 3 complete:
8 min amrap of thrusters @ 42.5/30 RX+ 52.5/35
REST 2 MINS
8 min amrap of kb farmers carry length of room @ 24/16 RX+ 32/24
*score= max reps
*barbell/kb cannot touch the ground
*one person working at a time
*18 min
*Pick a weight that works for the whole team
|
