Saturday WOD – 010717

Flexibility

Flexibility

WORKOUT OF THE DAY

Wellness
With a Partner: 2 Rounds: 30s work / 30s rest
ME Ring Rows
ME Weighted Overhead Circles
ME Rope Pulls
30s Plank Hold
ME Situps
ME Mogul Jumps
ME Wall Walks

One partner works for 30s, then rests while the other partner works for 30s, then move to the next station. Score is your total combined reps.

After Party:
100 Calories AAB for time with Partner.

Fitness
With a Partner: 2 Rounds: 30s work / 30s rest
ME Ring Rows
ME Weighted Overhead Circles
Rope Climb – 2 reps max
30s Ring Support Hold
ME Hollow Rocks
ME Mogul Jumps
ME Wall Walks

One partner works for 30s, then rests while the other partner works for 30s, then move to the next station. Score is your total combined reps.

After Party:
100 Calories AAB for time with Partner.

Performance
WL
1. Snatch Pull + Hang Snatch + Snatch: 5 Sets

2. Clean Pull + Hang Clean + 2 Jerks: 5 Sets

GYMNASTICS CONDITIONING
2 Rounds: 30s work / 30s rest
ME Ring Push Ups
ME Weighted Overhead Circles
Legless Rope Climb – 2 reps max (use legs if needed)
30s Ring Support Hold
ME Hollow Rocks
ME Mogul Jumps
ME Wall Walks