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

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