Thursday, May 15, 2014

Friday - WOD 120 - partner friday


Skill:
Beginner- clean progressions
Advanced - hang clean and power jerk to split jerk
6 sets of 2 (trying to increase each set) start at 50%

WOD
1 partner Runs 200 meters
Other Partner is holding deadlift 135/95
2nd partner runs 200 m
Other partner is holding deadlift 
Once 2nd partner is back:
20 presses

1 partner Runs 200 meters
Other Partner is holding deadlift 155/115
2nd partner runs 200 m
Other partner is holding deadlift 
Once 2nd partner is back:
40 cleans

1 partner Runs 200 meters
Other Partner is holding deadlift 155/115
2nd partner runs 200 m
Other partner is holding deadlift 
Once 2nd partner is back:
60 back squats (try not to use rack) 

*3 burpee penalty if the bar is dropped during DL hold

No comments: