Partner WOD Monday!!! Call your WOD buddy and get him/her to the gym.
For this partner WOD if you are not doing the exact same weight as your partner you may set-up a second bar or swap plates quickly between rounds.
WOD: 2 Person Teams
-400m Run Together…then…
5 Rounds of:
12 Hang Clean and Jerks (115/85)
6 Power Snatches
*Person ‘A’ does 12-9-6 while person ‘B’ rests, then ‘B’ does 12-9-6 while ‘A’ rests, that is one round.
-After all 5 rounds finish with a 400m Run Together
-Record Load & Times-
TGIF people! Did you do your home work? Did you go to the games site or google Open Workout 11.1 and watch the movement standards video? If you didn’t, DO IT before the WOD. It will help make you a better judge of your own movements and improve your technique.
5 minutes of mobility work then...Warm-up: 10 Minutes Skill Work on the Turkish Get-up
Work through the entire progression on both sides with light weight and increase load as technique improves.
Technique: Power Snatch Progression with PVC (5-7 minutes)
From the High Hang: Jump, Jump Shrug, Jump Shrug High-pull, Jump Shrug High-pull to OH
From Shin Position: Load Power in the Heals, Bar Path Close to Body, Hip Extension & Contact, Shrug High-pull to OH
10 Minute AMRAP
30 Double Unders
15 Power Snatch 75#/55#
Open WOD 13.4 ….with a twist!
Complete AMRAP in 7 minutes of:
3 Clean and Jerk 135#/95#
6 Clean and Jerk
9 Clean and Jerk
12 Clean and Jerk
15 Clean and Jerk
18 Clean and Jerk
21 Clean and Jerk
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
-After 7 minutes rest for 7 minutes then pick up where you left off for an additional 7 minute AMRAP. Record load and total reps for both AMRAPs. –