Saturday, 120118

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290# PR for Chase

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A. Snatch: 3 positional Pull ; halting 2 seconds at each position. @100% max snatch x 3 sets through

B1. Pbar HSPU x (-2) x 3 sets Volume sets but no grinding or failure. Be smart with these

B2. Weighted ring row (feet at hip height) x 5 reps x 3 sets

C. Ghd Back ext x 10 reps x 2 sets with a :10 pause on final rep at parallel

D. 5-7 min working double KB Overhead Squats ;Mobility – light weight

E(1). *if training partners for the day, perform team wod with friends and have some fun. If not, see E(2) below

Teams of 2

A. Afap

100 Ghd sit-ups – *partner holds plank

100/80 cal Bike (90 of mixed gender) *partner holds plate overhead 45/25

300 double unders

100 hang power cleans 135/93 *partner has to do a ring support hold

100 / 80 (90 if mixed) cal bike (legs only)

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E(2).

3 rds

20 GHd sit-ups

4 rope climbs

60 double unders

4 hang power cleans 225/153

20 / 16 cal row

Rest 4-5 min between

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Becomplete:

1. light tgu work 16-20 reps alt

2. kB windmill 6-7 reps x 3 sets each side

3. Russian medball twist. 20 reps twisting alternating back and forth x 3 sets

4. Barbell bend over row x 6-8 reps x 3 setS

5. Db sa row 8-10 reps x 3 sets each side

6. 7-10 min of scap recovery

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Masters:

Warmup:

3 mins of dynamic movemetn @walking pace

Every minute

3 burpees

:15 sec bike @90%

Legs only for remaining time

x5 rounds

2 Rounds

1 wall walk

3 Strict Pull-ups

5 Close grip push-ups

7 air squats

5 SA KB Hang Clean n Jerks **each

3 SA KB Front squats **each

1 KB TGU **each side

#

A. Snatch: 3 positional Pull ; halting 2 seconds at each position. @100% max snatch x 3 sets through

B1. Strict hSPUx (-2) x 3 sets Volume sets but no grinding or failure. Be smart with these

B2. Weighted ring row (feet at hip height) x 5 reps x 3 sets

C. Ghd Back ext x 10 reps x 2 sets with a :10 pause on final rep at parallel

D. 5-7 min working double KB Overhead Squats ;Mobility – light weight

E. Chose team ind above and lower volume per

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