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“Beach Patrol” and OLY Thursday 5-18

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WOD

“Schmalls”

Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings (1.5,1)

10 Handstand push-ups

Then,

Run 800 meters

*Bike Sub = 1.5 miles, Row/Ski Sub = 1000m

Level 2 (1, 0.75)

Level 1 (0.75, 0.5), 1 Round, or half reps 2 rounds, Hand Release Push-ups

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 1
70%x 1
80%x 1
85%x 2

Strength
3-3-3-3-3 clean pulls at 110% of 1 RM
5 bent over rows on dashes
Followed by 10 weighted hip thrusts