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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WOD, 24 Feb

WARM-UP
400 meter Run, then:
“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

MOBILITY WORK
Pigeon Pose – 1:00 each side
Downward Dog w/foot pedals – 1:00

OLYMPIC WORK
Clean & Jerk
2set x 3+1rep @65%
5set x 2+1rep @75%

SKILL WORK
FUNDAMENTALS:
– Snatch – 5set x 3rep
– Clean & Jerk – 5set x 3rep

WOD REHEARSAL
Working urgency on transitions from movement to movement:

100 Meter Row Each
9 Burpees Over Your Partner (3 ea)
9 3-Way Alternating Box Jumps
100 Meter Row Each
6 Burpees Over Your Partner (2 ea)
6 3-Way Alternating Box Jumps

Then 3 min to recover before starting WOD

WOD
180218E
3 Partner WOD
3 Rounds For Time Of:
750 Meter Row (250 ea)
18 Burpees Over Your Partner (6 ea)
24 3-Way Alternating Box Jumps , 24″/20″
(17 Min Time Cap)

OLY WK2 DAY6
WORKOUT
Clean & Jerk – 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1×4
Clean Pull – 100% (of clean) x 3 x 4
Front Squat – 70% x 3, 75% x 3, 80% x 3 x 3

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