Saturday 7th May 2016 – WOD

6th May 2016

Team WOD
Team, Team, Team

In teams of 4 complete:

  • P1-P2 7 min AMRAP
  • 100m Sprint
  • 5 Burpees
  • 10 Deadlift @ 90 / 60kg
  • The pair alternate rounds 
  • P3-P4 7 min AMRAP
  • 200m Row Sprint
  • 5 Burpees
  • 10 C2B
  • The pair alternate rounds 
  • Rest 3 min and switch
  • After both pairs have completed the amraps rest 3 minutes, then..
  • For time:
  • 300 Power Snatch @ 45 / 30kg

*Scores are COMPLETE rounds on AMRAPs and time on the snatches

Barbell – Week 4 Session 3

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

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

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