Thursday 10th March 2016 – WOD & Barbell

9th March 2016

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WOD 1

5 mins double under practice

2 rounds of:

  • 5 muscle clean from high hang @ 20/15
  • 5 high pull from low hang @ 20/15
  • 5 pulls from mid shin to above the knee @ 20/15
  • 5 power cleans @ 20/15
  • 5 squat cleans @ 20/15

 

 

 

Barbell: Week 4 Session 2 

  • Front squats 3RM then -10% for 3
  • Hang clean from above knee 3RM then -5% and -10% for 3 reps
  • Clean pull 3×3 @ 1RM C+J weight or above
  • Ring row to hip – 3 x max sets

WOD 2

In teams of 3 a 20 minute incremental ladder of:

  • 2 squat clean thrusters @ 42.5/30 + 2
  • 2 calorie row/ski + 2
  • 1 muscle up + 1/ ring dips or scale +2

*1 work/2 rest

*everyone completes the round before increment the reps

 

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