Saturday 20th August 2016 WOD & Barbell

19th August 2016

Handstand

WOD 1

10 Mins dodgeball warm up game

Llne drill mobs 

 

 

Additional Work

PART 1 (30 MINS BEFORE CLASS)

7 min amrap of:
1 squat snatch/ power snatch @92.4/65
3 Clean and jerk @ @92.4/65

*Goal is to get 7 rounds scale weight to achieve this

PART 2:

100m Handstand walk/ 100 shoulder taps/ Down and up plank

 

Barbell Wk 8 Sess 3

  • 5 x 2 Block Snatch @ 75, 81, 3 x 84%
  • 5 x 3 Clean & Jerk @ 78-81%
  • 5 x 2 Back Squat @ 90-93%
  • 5 x 20ft Overhead Walk In Snatch Grip (Every 90 secs)

 

 

WOD 2

Part 1:

  • e2mo2m for 20 mins
    1) 250m row/ski SPRINT
    2) 25 Box jumps @ 24/20 RX+30/24

    THEN

Part 2:

  • emom for 5 mins
    30 sec sprints

 

 

 

 

 

 

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