Saturday 19th March 2016 – WOD & Barbell

18th March 2016

Team WOD

 

In Pairs Complete:

  • 800m Run Check In  
  • 50 Front Squats @ 70 / 50kg (partner not working must hold the barbell in the front rack)
  • 100 Box Jumps @ 24/24″ (partner not working must hold the plank)
  • 10 Farmers Walks (partner must hold KB above the head whilst the other works, carry one way, run back, tag partner)
  • 800m Run Check Out

*The reps do NOT need to be split equally

*If the partner not working drops the barbell, drops the plank etc, you MUST switch

*30 min cap

Barbell: Wk 5 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
  • 3 x 45 secs farmer carry, 1 min rest between carries
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