Sarah
WOD
“Hot & Heavy”
In Teams of 3…
30 Minute AMRAP:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters
Round 1: 95/65#
Round 2: 115/75#
Round 3: 135/95#
Round 4: 155/105#
Round 5: 175/115#
* With one person working at a time, break up reps and calories as needed between teammates. Post total rounds and reps completed to the whiteboard.
MOVE 45
25 Minutes:
With a partner…
4 Rounds:
Partner 1: 10 Calorie Bike
Partner 2: High Plank Hold
Switch when 10 calories are completed
Directly into…
AMRAP in Remaining:
100 Jump Rope
80 Russian KB Swings
60 Goblet Squats
40 Reverse Crunches
20 Burpees
* With one partner working at a time, break up reps as needed. While one partner is working the other partner is holding a plate overhead.
Olympic Lifting Class
1. Every 90 sec x 6:
Hang Power Snatch + Overhead Squat
Power Snatch + Overhead Squat
* Use this as a warm-up/primer for (2) and (3) below. Work to a moderate, but not max effort, set. Reset on the floor between the overhead squat and power snatch.
2. Every 2:00 x 6: 3-2-2-1-1-1 Pausing Snatch Balance
* Pause for 3 seconds in bottom position. Start LIGHT and work to a heavy set as form allows.
3. Every 2:00 x 6:
1 Power Snatch
1 Squat Snatch
* Not touch and go. Work to a heavy set.
