Saturday, 25 December WOD

Training may change:

Warm-up

  • 20 Air Squats
  • 15 PVC Passthroughs
  • 15 Kip Swings
  • 10 Inverted Rows
  • 20 OH Squats (w/pvc)
  • 15 PVC Passthroughs
  • 10 Knee to elbows
  • Barbell Warm Up: (empty BB)
    • 5 Hang Muscle Snatches
    • 5 OH Squats
    • 5 Hang Power Snatches
    • 5 OH Squats
    • 5 Power Snatches

METCON: Partner WOD

  • Teams of 3 – For time:
    • 400/320 Machine Calories
    • 120 Toes-to-bars
    • 60 Overhead Squats, 155/105 lbs
    • 120 Chest-to-bar Pull-ups
    • 60 Power Snatches, 155/105 lbs
    • 120 Toes-to-bars
    • 60 Overhead Squats, 155/105 lbs

Complete in teams of 3. One Partner is always on the machine, the other two chip away at the rest of the workout, switch as needed. If one part is completed before the other then all 3 partners work on whatever is left. Scaling Options: Pick a moderate weight for the barbell to where you can hold quick singles or 2-3 reps t&g at a time. At least sets of 5 for the OH Squats. Use the same weight for the oh squats as the power snatches! If you have any injuries or overhead issues you can switch to front squats and power cleans if needed. Scale the TTB To knee to elbows or knee raises if needed and the C2B to regular pull ups or jumping pull ups for today! Inverted Rows could also be a great option.

TIme Cap: 40 mins

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