Sunday 25th March – WOD & Barbell

24th March 2018

WOD

In Pairs complete 3 Rounds of:

30 Air Squats
20 Ring Rows
Run / Row / Ski 400m
30 KB Deadlifts @ 32 / 24kg

50 / 50 work

5 mins of Shoulder Prep

 

Heavy FRAN

21-15-9 Reps of:
Thrusters @ 50 / 35 rx – 60 / 40kg C
Chest to bar pull ups

* 12 min cap

 

Barbell

Warm up – 4+4

a) In pairs YGIG (8 sets);
Snatch (w/5sec pause) + 5 OHS

b1) 5 x 5 Split Jerks; after each set immediately complete 8 reps single arm DB push press (per arm)

b2) 3 x max set of push ups

BWOD;
‘Elizabeth’
21-15-9 SQUAT clean + Ring dips

Go top