11.5

Oly Strength
1. Snatch
                15 min to find Heavy Single (HS)
2. Clean & Jerk
               15 min to find Heavy Single (HS)
3. 2 min AMRAP of Snatch at 80% of HS
               rest 2 minutes
4.  2 minute AMRAP of Clean and Jerk @ 80% of HS
             If your shoulders are sad today, 
             pick your weakest of the two lifts and do the corresponding work for that lift,

WOD
Class WOD


Partner Grunt WODs      You sandbaggin son of a... 
A lot of instruction for these WODs, Be patient, they are pretty simple    
Mini WOD 1         
4 Min Time Cap
Stack 5 sandbags at both ends of the gym, equal weight in both stacks (North side/South side).
At 3.2.1.go carry sandbags from your stack and drop them on the opposite stack
At 4 minutes, stop.
             WOD winner will be the competitor with the least amount of sandbags in their stack
             Sandbags that are in transit when time is up count against your stack.
            You could also have a 2 on 2 team competition with 8 sandbags in each stack.:-)
Rest 3 mins
Then
Mini WOD 2
AMRAP in 3 minutes of:     Burpees
With (20#/10#) weight vest
5 "You Go I Go" burpees
                  While partner A does burpees partner B must have an 
                   80#/40# sandbag held off the floor
Rest 1 Min
Then
Mini WOD 3     
AMRAP in 3 Mins of :    Goblet Squats
5 "You Go I Go" Goblet (More Like Hug) Squats with Sandbag @ 80#/40# (Use 1 sandbag)

            Make these WODs into a fun competition
           Pick a partner that is close to you in most WODs, someone who will challenge you....
           Or (giddy smile on my face right now)... you could do all three WODs 
           as a team competition with 4 people, 2 teams of 2. 
           Either way, have fun with these WODs...and protect your freaking back.

Then...Check these out
  2009      2010

Post results to comments