November 28, 2015

November 28, 2015

9:00 am olympic lifting class 

dynamic :
a) duck walk - length of room
b) lunge - length of room + back
c) inch worm - length of room
d) bear crawl - length of room


4 minute warmup
10 minute emom of :
snatch dl + snatch pull + power snatch


notes :
- build in weight
- keep bar close to body and focus on proper pull speeds.


4 minute rest
10 minute emom of :
power snatch + full snatch


notes :
- build in weight.


10 am class :

5 minute circuit of :
a) run 100 meters
b) no pushup burpee x 5
c) situps x 8


team wod
15 minute clock
max distance row


notes :
- individuals will row one minute at a time.
- no transition time buffered in.
- 4 minute rest at conclusion before next wod.


team wod
15 minute clock
1.25 mile run (10 x 200 meters)
remaining time max burpees


notes :
- only one partner moving at a time on run and burpees.
- run is designed as sprint work.






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