Sunday 18th February – WOD & Barbell

17th February 2018

WOD 1

EMOM for 10 mins

5 Burpees
10 Kipping knees to chest
15 Air Squats

*Scale numbers if needed to make the minute

WOD 2

 

20 Rounds for time of:

1 Box Jump @ 30/24
3 Bar muscle ups/ 3 strict TTB/ 5 strict lying toes to barbell
5 Dumbell ab mat sit ups @ 15/10

*18 Min Cap

BARBELL

Power Development Phase – Wk1

Warm – 8mins (4 mins general/4 mins snatch focus movement)

In 8 attempts Build to a Daily max;
Hang Squat Snatch x 2
(hang position is just below the knee cap)
*16min time cap

EMOM12 – Power Clean + Power Jerk
Mins 1/2/3/4 – 3 reps
Mins 5/6/7/8 – 2 reps
Mins 9/10/11/12 – 1 rep
(increase weight every rep change – do not sacrafice load for good technique/postions)

Barbell WOD

“Freddie” – 10 min cap
In pairs – YGIG
5 Power Snatch (weight determined by 5 good reps)
8 Box Jumps (24/20)
12 Russian Swings (32/24)

 

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