Workout of the day – Saturday June 25th
Pride Partner WOD
In teams of four, for time*:
Buy-in: 400m plate run (2×25 lbs per team)
Then, with only 2 partners max working at a time, choose your own adventure:
100 alternating DB snatches 50/35 lbs
100 box jump overs 24/20 in
100 American KBS 24/16 kg
100 Toes-to-bars
100 pullups
100 double DB clean and jerks 50/35 lbs
1,000 double unders
Buy-out: 400m plate run (2×25 lbs per team)
* At the top of each minute, complete 3 burpees each (except for the runs)
Time cap: 30 min
Olympic lifting
Warm-up:
glute activation + front rack stretch
Muscle clean + press 5x(3+3) at 50%
Time cap: 12 min
Clean lift off + clean pull + clean – 5x(1+1+2) – 60-70%
Time cap: 12 min
Front squat 5×5 at 80%
Time cap: 12 min
Cash out:
8 min AMRAP:
12 plate ground-to-overhead 25/15 lbs
10 burpees to plate
8 thrusters 95/65 lbs
2022 06 24