Tuesday, November 5, 2013

Wednesday - WOD 267 - Partner Work


Skill Work:
- 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, max
(only adv. athletes can max - Beginners work with light weight)
-Clean Pull - 3 sets of 3@100% of Clean
-Front Squat - 3@70%, 75%, 80%

WOD 1
6 Min AMRAP
1 partner Runs 100 meters
Other Partner is doing Push Press 95/65
*The partners will alternate after each run.
** score is number of push presses

WOD 2
6 Min AMRAP
1 partner Rows 200 meters
2nd partner is doing back squats  115/85
*the partners will alternate after each row
**score is number of Back Squats

Overtime:
Hand Stand progressions
Hand stand hold with pulses
Max hand stand hold

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