Thursday 16th March 2017 – WOD & Barbell

15th March 2017

 

WUWOD

To be completed prior to the class.

Running warm up

10 leg swings each side * side to side front to back
10 ankle rotations each side *clockwise/anti clockwise
10 high knees
10 pulling knee to chest
10 pulling inner ankle to chest
10 lunges
10 woodpecker
10 butt kicks

 

WOD 1

In 20 mins:

Build to a heavy single clean and jerk.

3-2-2-1-1-1

 

 

Additional Work

Rest

 

Barbell

A. Clean Primer

Increase weight by 2.5kg or 5% on all lifts

B. Clean & Jerk (3+1)  6×2
C. Power Snatch 5×3
D. Back Squat 3×5

E. Accessory Work
a. EMOM 12
Odd – Strict Pull Ups (min.6)
Even – Russian Twist 45s max effort

WOD 2

For time complete:

80 double unders/singles
400m run
80 double unders/singles
500m row
80 double unders/singles
400m ski

*20 min cap

 

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