Happy Saturday Kids!
Let’s not beat around the bush.
Next Oly Lift
400m run (around block through alley)
15 Wall Balls
2x burpees for each round you are in..
(1st round = 2, 2nd round = 4, 3rd round = 6, 4th round =8)
Big week! A near blizzard on Monday, and 75 and sunny by Friday. Got to love MN. Make sure you guys are taking care of your calves as we head into running season. Easy to strain and pull without proper warm-up and you might not even know you’ve done it until that night or the next day.
Oly Skills – We will be working some specific skills today based on your next Oly lift.
If your next lift is:
- 3×5 OH Squat, Increase weight each set – do not go to failure.
- 5×3 Snatch Balance
Clean & Jerk:
- 3×5 Front Squat, increase weight each set – not to failure.
- 5×3 Jerk – take the bar from the rack.
WOD: 3 rounds
100M OH Med Ball Carry (south end of alley and back)
25 abmat situps
15 HOD Push-ups
Cash-out: Plank variations
3x Left 30 seconds, center 30 seconds, right 30 seconds, rest 30 seconds
I hear it’s been a rough week on the shoulders. I hear ya. Whew! We’ll spend some time this morning working everything loose and do a little repair work before we get under way.
WOD: Two Way Ladder
20 (40 total) Weighted lunges per leg – 45/25
1 Arm KB swing ea. arm
1 burpee every time you put the KB down…
Hey kids, now that the open is over it’s time to get back to business. This will be a team workout so that your friends can really develop a sincere appreciate for how much they will dislike you going forward.
With that, let’s get to it.
Partners will complete assigned work and switch positions, continuing this process until the round is over. Count your own reps (cuz your partner will be busy doing stuff) and make sure to note your totals at the completion of each round. If your partner puts down the item he or she is holding – you must STOP WORKING until they pickup their, or resume their movement again. Partner 2 – it is your responsibility to stop Partner 1 when you stop.
WOD – “Make your friends hate you”
Round 1: 5 min
Partner 1: 15 HOD push-ups
Partner 2: Plate hold above head, arms locked. M45#/W35#
Rest 1 min
Round 2: 5 min
Partner 1: 10 step-up per foot (20 total) to box w/ kettlebell – M 53#/24″, W 36#/20″
Parner 2: Air squats
Rest 1 min
Round 3: 5 min
Partner 1: 20 Wall Balls
Partner 2: Plank
Total up rounds + reps for the primary movement of each round – HOD push-ups, Box Step-up, and Wall Balls