Big D

 

WOD

“Perfect Bar”

In Teams of 3…

For Time:
120 Deadlifts (155/105#)
600 Meter Run or Row
90 Hang Power Cleans (155/105#)
600 Meter Run or Row
60 Push Jerks (155/105#)
600 Meter Run or Row

150/105 Calorie Assault Bike

60 Push Jerks (135/95#)
600 Meter Run or Row
90 Hang Power Cleans (135/95#)
600 Meter Run or Row
120 Deadlifts (135/95#)
600 Meter Run or Row

* With one person working at a time, split up reps as needed between teammates. Run/Row is completed as 200 meter sprints, one partner at a time. There is a 30 minute time cap on this workout. Post time, or reps remaining, to the whiteboard.

 

MOVE 45

6 Rounds (45 sec work : 15 sec rest)
Station 1: KB Farmers Carry
Station 2: Mountain Climber
Station 3: KB Deadlift
Station 4: Cossak Squat

 

Olympic Lifting Class

1. Every 2:00 x 6: 3-3-2-2-1-1 Jerk Balance (climbing) DEMO VIDEO
* Focusing on technique, work up to a moderately heavy set.

2. Every 2:00 x 6: 3-3-2-2-1-1 Front Squat (climbing)
* Work up to a heavy single.

3. Every 90 sec x 7:
Squat Clean + Push Press
Squat Clean + Push Jerk
* Climbing…reset between push press and 2nd squat clean.