Tuesday 25th October 2016 – WOD & Barbell

24th October 2016

tom

Tom Laycock at the Rainhill Trails earlier this month

 

WOD 1

In 10 mins complete:

  • 0-5 line drills
    Run Forwards
    backwards
    sideways
    high knees
    heels to bum
    walk on toes walk on heels
  • 5-10 IN PAIRS
    Tabata Banded sprints (4mins)
    *increase speed every run, switch every round with partner

 

 

 

 

Additional Work

10 mins after the wod

2 rounds for individual times of:

100 double unders/singles
30 thrusters
3 legless rope climbs/ rope climbs
REST 3 MINS

*Goal is to finish both rounds in under 3 mins

 

 

Barbell 

Spend five consecutive minutes moving around with the barbell before starting the program.

Warm up to deadlift, back squat, floor press, strict press weight (15-20 mins)

Sharing bars with a partner in 35 mins work through:
10-1 in deadlift + back squat + bench-press + strict press. Chose a challenging weight but that still allow you to go unbroken.

 WOD2

3 rounds of:

200 m sprint
rest 2 mins

2 rounds of:
400 m sprint
rest 3 mins

1 round of:
800 m sprint

*25 min cap

 

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