DATE – Friday July 18th
Warm-up: Partner resisted banded sprints (Black or Green band), forwards and backwards length x 3 sets each.
After both partners finish a set, complete:
Rd.1 – 10 Partner high five burpees
Rd.2 – 50-60’ broad jumps (pause and re-load, not rebounding)
Rd.3 – 20 jumping lunges (10/leg)
Mobility: 3-4 min to smash/roll/stretch anything that is tight (shoulders/hips etc.)
Review WOD movements, specifically barbell work and give 6-8 min to warm-up for WOD A.
WOD A) 3 x 5 min AMRAP’s (scored individually – 25 min)
A1) 5 min AMRAP:
15 x Wallballs (20/14)
8 x Power Clean + Jerk (Adv: 155/105, Int: 135/85, Beg: 115/75 or less)
– Rest 5 min –
A2) 5 min AMRAP
12 x Burpee over barbell (must be two foot jump)
8 x Power Snatch (Adv 135/95, Int: 115/75, Beg 95/65 or less and from the hang)
– Rest 5 min – (put the barbells away)
A3) 5 min AMRAP
50 x Doubleunders (Int 35, Beg 20/75 singles)
15 x KB Swings (24/16kg)
(Scale barbell weights so that some touch-and-go reps are attainable each set)
WOD B/Cool down: Run an easy (60-70%) 1 KM
– Cross Cordova at the corner and complete 2 full laps running clockwise
