Thursday 16th February – WOD & Barbell

15th February 2017

 

WUWOD

To be performed before the class
5 Minute AMRAP

10 Dislocates
10 Around the Body
5 PVC OH Squat, 3 sec pause at bottom
5 High Hang Squat Snatch
10 OH Squats

WOD 1

In 20 mins build to a snatch complez wod weight

7 x 1 Snatch Complex

1 Hang Power Snatch
1 Squat Snatch
1 Hang Power Snatch
1 Squat Snatch
Additional Work

Rest

 

Barbell

1. Clean Pull + Power Clean + Hang Clean
In 20 Minutes find your daily max in the complex.

2. In 25 Minutes complete as much as possible of Hang Power Cluster Chipper
For time:
Male wights: 50/10, 60/10, 70/10, 80/10, 90/10
Female Weights: 35/10, 40/10, 45/10, 50/10, 55/10

Do 20 deadlifts at 100/70kg between each round.
Power Cluster is where you catch the bar and then drive directly into a push press. So from the catch position there is only one way – UP! Arms must be locked out.

WOD 2

20 Minute Incremental Ladder of:

1 Snatch Complex @70/45
RX+ 80/50
6 Jumping Lunges
8 Push Ups

+1 snatch Complex each round

 

 

 

 

Go top