WEEKLY WARM UP
BBW. WORK SPLIT JERK FROM THE RACK
15 MIN. 5 MIN W COACH, PVC GOING OVER FORM AND FOOTWORK. DRILL, DRILL, DRILL. 10 MIN WORKING UP AS FORM ALLOWS.
W.O.D TEAM WOD. EVERYONE GETS TO TASTE WHAT THE RX AND SCALED WILL BE GOING THROUGH NEXT SATURDAY.
WOD #4 Partner WOD “The Grid”
TEAM OF TWO
complete accumulative 100 T2B – penalty 10 burpees
complete accumulative 100m Front Rack Lunges (135/95)(75/55) 135/95 RX AND SCALED MENS 75/55 RX AND SCALED LADIES
60 accumulative Ground to Overhead (135/90)(75/55)
T2B – Rep begins with heels behind bar; toes touch bar in between hands; if the athlete comes of the rig, they must immediately perform 10 burpees; next teammate cannot start T2B until first athlete completes burpees
Front Rack Lunges – each athlete must lunge 50m before changing of teammate; bar must be in front rack position; knee must touch ground.
Ground To Overhead – athlete is allowed to do any STO; Bar must touch the ground and arms should be locked out; Push Jerk – legs should be locked out at end of the rep; Split Jerk – legs must be together/locked out at end of rep
Scoring – Athletes will work as a team and be scored on fastest time.