Thursday 14th April 2016 – WOD & Barbell

13th April 2016

bob

WOD 1

In pairs 6 min EMOM: 

  • Max Overhead Rig Squats

Coaches warm up/ game

 

 

 

Barbell – Week 1, Session 2

  •  Snatch pull + high snatch: 5 x (2+1) 72%, 75%, 78%, 81%, 84%
  • Clean & jerk:  5 x 1 72%, 75%, 78%, 81%, 84%,
  • Front squat: 5 x 5 81%
  • Strict press: 5 x 5 75%
  • RDL: 5 x 5 84%

*no fails, must make successful lift before moving onto next % otherwise stay on same weight

WOD 2

In pairs E3MO3M for 30 mins:

  • 10 Kettle Bell Swings @24/20
  • 10 Back Squats @42.5/30
  • 10 Front Squats @42.5/30
  • 10 Thrusters @42.5/30
  • 10 Bar Over Burpees

*scale reps if needed

 

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