Thu. Partner WOD

19 April 2017
19 April 2017, Comments:  Comments

 

Gymnastics Core | 8:00 
Hollow Rock x 10
Arch Rock x 10
Bar Kip Swings x 10

Scale with holds

Rest 2:00

Every 90 seconds | 12:00 
Odd# Strict Pull-up x 6
Even#Ring Dip x 6

2:00 Rest

Partner Workout 20:00 AMRAP
20 Wall Ball 20/14
20 Push Ups
20 Pull Ups

Reps split evenly between partners
Only 1 partner works at a time

Accessory Work
C1. Shoulder Fly`s 3 x 12
C2. Biceps Curls 3 x 12

Olympic Lifting | 7:30 PM
A.4 sets
1 Power Clean + 1 Hang Clean + 2 Front squats

B. Snatch x 3 @60, 65, 70, 75%

C. Snatch pull 4 x5 @95%- 100%