Monday 170403

Kara Webb Clean ladder challenge

Kara Webb Clean ladder challenge

The focus of this week is to have FUN!!  It is Spring Break!  It has been a grueling OPEN and 12 weeks for those in the nutrition challenge.  All WODS this week are going to be partner WOD’s.  Have fun with them!!  We will be awarding a prize a day for the team that had the best time and the team that had the most fun. It does not matter if it was scaled or RX, show the best spirit, have a great time and possibly be the winner.

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:  10 EOMOTM until failure w/ a partner at least 5 rounds
4 Squat Snatch 165/115lbs or  start at 60%  of athletes 1RM
Weight increases 10/5lbs each round
4 Snatch total each round, work does not always need to be spread evenly (2/2 3/1 4/0 Just get as far as possible)

WOD:
3 Rounds for time of: PARTNER WOD
One minute of back squats partner #1 then switch and partner two goes for one minute 135/95, 115/75, 95/55
One minute of chest-to-bar pull-ups, then partner #2 goes
One minute of power cleans then partner two goes 135/95, 115/75, 95/55
800 m partner run

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through rounds.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, Extra Credit

De-load week and have fun training with a partner:

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