COMPETITORS 4.16.16/4.17.16

April 16, 2016

  

A. ENDURANCE/WARM UP:
Teams of 2 Relay race
2 Rounds
Run 200m-400m-600m
*One works while one rests

B. OLY
1. Every :90 for 5 sets
Power Clean + 5 second eccentric (lowering) to low hang postion, hold for 1 second at the Hang, then Hang Squat Clean

2. Teams of 3
In 10 Minutes work up to a max weight of 1 Squat Clean + 2 Thrusters

C. METCON:
Reach WOD 3
Teams of 3
25 Front Squats
25 C2B/Pullups
25 S2OH
*One athlete must complete all 3 movements and reps before next athlete goes *One Bar per team. Bar CANNOT touch floor during entire WOD
*1 Minute penalty accessed after WOD for each time bar hits ground.
*Score is total time for all 3 athletes to complete sequence
(145,95) —you can also do this solo if you do not have partners.

D. ACCESSORY:
Superset
4-6×8 Reps Bent Over Dumbell or Barbell Rows –not pendlay rows, bar does not touch the ground. Just below the knees. 4-6×8 Barbell Bicep Curls
4-6×8 barbell Nosebreakers

Comments

comments

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text