Thursday 10th November 2016 – WOD & Barbell

9th November 2016

 

lauren

Lauren Jane Mann joined 6 months ago this week…

 

WOD 1

In pairs complete 1-6 of:

  • mountain climbers 1 rep = both sides
  • wall ball sit up
  • wall ball side twist
    *you go I go 1-1 2-2 3-3 4-4 5-5 etc
  • leg mobility line drills
    * 8 mins approx

 

 

 

Additional Work

15 mins after the wod:

For time
12-9-6
hang power clean @ 100/70
Muscle ups

*10 min cap

rest 10 mins
21-15-9
Deadlift @ 140/100
Toes to bar
*10 min cap

 

 

Barbell:

Coaches warm up

In pairs in 40 mins work through:

9.1 Find your daily max in singles.
9.2 Do six reps at 90% with a three second pause in bottom- and top position.
9.3 Do twelve reps at 80% with a three second pause in the bottom- and one second in the top position.

Rules:
If you take a step forward or back when standing up from the bottom position then that lift is a no-rep. If you flat-out fail a lift you have to do ten bar facing burpees over the bar before you can continue snatching.

WOD2

For time complete:

Split Squats
5-4-3-3-4-5

*build up to weight before starting sets
*increase weight each set then hold that weight from 3 reps back up
*reps= per leg
*build to weight then hit a set every 2-3 mins
*25 min cap

 

 

 

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