Saturday 16th April 2016 – Team WOD & Barbell

15th April 2016

Team WOD

Team, Team, Team

In teams of 3, 35 min AMRAP:

Team member 1 – 800m Weighted Run (Sandbags)

Team member 2 – AMRAP any of the barbell movements

Team member 3 – AMRAP any of the gymnastics movements

When the team member out on the run returns the whole team rotate

You must keep track of your teams score, use a clipboard and pen

Score = total number of points

800m Run = 25 pts

Babrbell Movements @ 45/30kg – select from

  • GTOH = 3 pts
  • Clean = 2 pts
  • Deadlift = 1 pt
  • Thruster = 3 pts

Gymnastics Movements

  • 20 Ab sits = 2 pts
  • 1 Rope climb = 5 pt
  • 8 Pull ups = 5 pts
  • 15 Push ups = 5 pts
  • 30 Air squat = 10 pts    

 

Barbell – Week 1 Session 3

Snatch: 5 x 2 @ 72%, 75%, 78%, 81%, 84%
Clean pull & high clean: 5 x (1+1) @ 75%, 78%, 81%, 84%, 87%
Behind the neck jerk 0r split jerk: 5 x 2
Back Squat: 5 x 5 81%
Sots Press: 3 x 5

*no fails, must make successful lift before moving onto next % otherwise stay on same weight

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