Saturday 26th March 2016 – WOD

25th March 2016

Team WOD

In teams of 4 over 2 hrs complete:

WOD 1

In 20 mins for max reps:

  • Mins 1-5 Wall ball relay @ 14lbs & 18ft – Drop ball = 3 burpees all team
  • Mins 5-10 KB front rack walking lunge @ 32 / 24kg
  • Mins 10-15 Max reps sand bag burpees
  • Mins 15-20 Max reps bar overs

WOD 3

Complete for time:

  • 80 Deadlifts @ 60/40kg – One rep each, all holding in the hang open hips! – Any drops = 4 box over jumps , 1 each
  • 80 Wall ball throw GHDs @ 6ft
  • 80 Burpee box overs @ 20″ – 1 each

Barbell: Wk 6 Sess 3

  • Snatch pull x 2, snatch the 20% for 2 sets
  • Clean pull x 1, clean, front squat x 1, jerk x 1 max, then 20% for 2 sets
  • Romanian deadlift 5 RM then – 5% and 10% for 5
  • Press 3 RM – 5% and 10% for 3 reps
  • 3 x 45 secs farmer carry, 1 min rest between carries
 

WOD 2

4 Rounds for the time of:

  • 20 Clean & jerks @ 50 / 30kg – 5 reps each
  • 8 Overhead walks @ 18ft & back
  • 40 Pull ups – 5 each
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