Saturday “Buddy WOD” – 4/9/11
WOD: Teams of 2 “Pet Rocks” 3 Rounds 1 Round = AMRAP 5 mins./rest 2 mins. 5 Burpees 5 Clean
WOD: Teams of 2 “Pet Rocks” 3 Rounds 1 Round = AMRAP 5 mins./rest 2 mins. 5 Burpees 5 Clean
Strength: Deadlift 3/3/3+ Challenge: Tabata Squats WOD: AMRAP 15 mins. 10 Ring Pushups 5 Toes to Bar 10 Push Press
Strength: OHS 3×3 Skill Practice: Power Snatch WOD: 5 Rounds 10 Pullups 10 Power Snatch Post WOD: 200m Run Stretch/Foam
Strength: Press 3/3/3+ Skill Practice: Hip Extensions WOD: 4 Rounds 8 Ring Rows 12 KB Clean & Jerk 16 Situps
Strength: Back Squat 3/3/3+ Skill: Rope Climb WOD: AMRAP 12 mins. 10 Dips 10 Cleans Stretch/Foam Roll
Strength: If you have kipping pullups, but are still working your strict pullup strength, do max reps for 3 sets
9am WOD: Open Gym Recovery Day… Extra stretching and foam rolling recommended.
AMRAP 20 mins. Teams of 2, 1 partner works at a time, split the reps how you want 400m Row 30
Strength: 3×5 OHS Skill Practice: KB Clean WOD: 4 Rounds AMRAP 4 mins. Rest 2 mins. between rounds 10 KB