16536 SE 362nd Dr.
Sandy, OR 97055
410-978-8505
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"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman

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Fund_Course

WOD, 23 May

WARM-UP
400 meter Run
12 Squats
12 Glute Raises
12 HR Push-Ups
10 Iron Cross
10 SCORPIONS
10 Toe Reaches
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Wrist Stretch – 1 Minute
Overhead Stretch on Wall – 1 Minute

SKILL WORK
Fundamentals:
– Press
– Push Press
– Push Jerk

OLYMPIC WORK
Hang Snatch
5set x 2rep @50%
Then:
Power Clean & Jerk
5set x 2rep @50%

WOD
180519C
5 Rounds:
Every 4 Minutes:
400 Meter Run
1 Round of “DT”, #155/105
(Score is your slowest round)
“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

OLY WK2 DAY3
WORKOUT
Hang Snatch (mid-thigh) – 50%x1x5
Power Clean & Jerk – 50%x1+1×5

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