Saturday 5th March 2016 – WOD

4th March 2016

Team WOD

 

In 4’s Complete:

  • 1k Run 
  • 200 Pull Ups
  • 200 Front Squats @ 50/35kg
  • 800m Run
  • 200 Push Press @ 50/35kg
  • 200 Air Squats
  • 400m Run
  • 200 Hand Release Push Up
  • 200 Hang Cleans @ 50/35kg
  • 200m Run

*All 4 team members must complete the run, but you do not have to wait for the last team member to complete the run to start working through the reps

*The reps do NOT need to be split equally 

*Whilst one person works, one person rests, and two people hold a loaded barbell! Be sure to rotate

*Disgusting

Barbell: Wk 3 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 8 RM then – 5% and 10% for 8
  • Press 5 RM – 5% and 10% for 5 reps
  • Barbell roll outs – 4 x 10/15 reps

 

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