20
Feb

Thursday 2/21/19

By: 321go Leave a Comment

Partner WOD

“Blizzard”

3 Rounds for Reps/Calories:

2:30 Row for Calories
1 Minute Rest

2:30 Bike Erg or Ski Erg for Calories
1 Minute Rest

2:30 Double-Unders
1 Minute Rest

One person works at a time- switch as often as desired to keep effort high.

Record number of reps/calories AS A TEAM completed across all 3 movements for each round.

18
Feb

Tuesday 2/19/19

By: 321go Leave a Comment

Weightlifting

Clean & Jerk WOD Prep (~25-30 mins)

Technique review, then loading to find WOD working weight, done as follows:

EMOM x 5 (light)
1 Power Clean & Push Jerk

Every 1:15 OTM x 4 (build to moderate)
1 Squat Clean + Push Jerk + Split Jerk

Every 1:30 OTM x 4 (last 2 sets at intended WOD working weight)
Squat Clean + Push Jerk
Squat Clean + Split Jerk

WOD

“Vivaldi”

For Time:

15 Burpees Over the Bar
5 Squat Clean & Jerks
12 Burpees Over the Bar
4 Squat Clean & Jerks
9 Burpees Over the Bar
3 Squat Clean & Jerks

Rx: 185/135

Cash-Out

Downward / Upward Dog