Thursday 17th March 2016 – WOD & Barbell

16th March 2016

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Sergeant Matthew T. Abbate

WOD 1

motm: 5 mins du scale practice

Coaches warm up

 

 

 

 

 

 

Barbell: Week 5 Session 2 

  • Front squat pause 2 secs in bottom – 3RM then – 5% and -10% for 5
  • Clean and jerk 65%x2, 75%x2, 80%x2, 85%x1, 88%x1 and work up if no misses, allowed 1 miss
  • Clean deadlift build to a heavy 3
  • 4 ring row to hip – 3 x max sets

WOD 2

In pairs complete ‘Abbate’:

  • Run 1 mile (1600m)
  • 22 clean and jerks @ 70/47.5
  • Run 800m
  • 22 clean and jerks @ 70/47.5
  • Run 1 mile (1600m)

*25 min cap

*1 work/1 rest

*break how you like

 

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