Saturday 23rd April 2016 – WOD & Barbell

22nd April 2016

Team WOD

Team, Team, Team

In teams 0f 4 (ideally 2 gals, 2 guys, not essential):

WOD 1 – 8 rounds for time   

  • 8 Ring Dips
  • 8 Toes To Bar
  • 16 Ft Double KB Overhead Walk
  • 1 Rope Climb

*Performed in a relay 

*All athletes start lying down on their tummy open gym side of the rig, they must complete the movements, return to the group and high five to switch

WOD 2 -Chipper w/ Twist   

  • 30 HSPU
  • 60 Burpees
  • 90 KB Swings 32/24kg
  • 120 Push Ups
  • 150 Ab Mat Sit Ups
  • 180 Double Unders

1 team member begins work on the chipper, 1 team member starts the 250Wallball 

Only 1 team member can be working on the movements and 1 team member on the wallballs at a time 

Time is complete when all of the chipper and the wallballs are finished

Barbell – Week 2 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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