Saturday 8th October 2016 – WOD & Barbell

7th October 2016

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WOD 1

In 10 mins complete:

400m run
then team zig zag drill with plates

 

 

 

 

 

 

 

Additional Work:

 

 

Part 1: 30 mins before class

5×5 back squats
*build to a heavy 5 and hold across the working sets

Part 2: 4 Rounds each for time of:
800m sprint

*1:1 work rest

 

 

Barbell:

  • Muscle snatch with OHSQ (1+1)  5×5
  • Snatch balance 5×5
  • In 20 mins build to a 5rm snatch balance then reduce to 90% and then an additional 3 sets
WOD 2

In teams of 3 complete:

8 min amrap of thrusters @ 42.5/30 RX+ 52.5/35

REST 2 MINS

8 min amrap of kb farmers carry length of room @ 24/16 RX+ 32/24

*score= max reps
*barbell/kb cannot touch the ground
*one person working at a time
*18 min
*Pick a weight that works for the whole team

 

 

 

 

 

 

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