Saturday 15th October 2016 – WOD & Barbell

14th October 2016

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WOD 1

Bears and Lumberjacks warm up game

5 mins of running drills:

  • High knees
  • High knees big skips
  • Heels to bum
  • Long lunge and twist
  • Tuck jumps
  • Walking on toes
  • Walking on heels

 

 

Additional Work:

 

PART 1 – 10 mins after class

10 min amrap of:
10 power snatch @ 42.5/30
10 burpees
*aim for 8 rounds +

rest 10 mins then:
for time 100 ghd sit ups

 

Barbell:

  • Muscle snatch with OHSQ (1+1)  5×5
  • Snatch balance 5×5
  • In 20 mins build to a 5rm snatch balance then reduce to 90% and then an additional 3 sets
WOD 2

For time complete:

 

100m single arm OH KB walk @ 24/16 RX+32/20
3km run
100m single arm OH KB walk @ 24/16 RX+32/20

*25 min cap
*switch arms at 50m

 

 

 

 

 

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