Saturday 12th March 2016 – WOD & Barbell

11th March 2016

Team WOD

 

In 3’s Complete:

  • 200m Relay Check In  
  • 150 KB Thrusters @ 20/16kg
  • 100 Chest To Bar
  • 50 Box Jumps 24/20″
  • 50 Burpees
  • 100 Toes To Bar
  • 150 KB Swings @ 20/16kg
  • 200m Run Relay Check Out

*The reps do NOT need to be split equally, but everyone must work at some point! 

Barbell: Wk 4 Sess 3

  • Snatch pull x 2, snatch, overhead squat x 2 max, then- 20% for 2 sets
  • Clean pull x 1, clean, front squat x 2, jerk x 2 max, then 20% for 2 sets
  • Romanian deadlift 5 RM then – 5% and 10% for 5
  • Press 3 RM – 5% and 10% for 5 reps
  • Barbell roll outs – 4 x 10/15 reps
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