Thursday 20th October 2016 – WOD & Barbell

19th October 2016

ash

Ashleigh Dyce always got a smile on his face round the box!

 

WOD 1

In 10 mins complete:

  • 400m run

    In the remaining time:

  • 10 leg swings front to back (each leg)
  • 10 leg swings side to side (Each leg)
  • 10 ankle rotations (Each leg)
  • 1 length high knees
  • 1 length pulling knees to chest

    Build to wod weight

 

 

Additional Work

REST

 

 

Barbell:

  • Clean warm up
    1. Power clean
    1.1 Do five power clean singles with a three second pause in the catch and five reps where you just mark the position and then stand up. Same weight as in the Snatch Warm-up on Day 1.
    1.2 Find your daily max in power clean.
    1.3 Do five additional singles at 90% as an EMOM.

    2. Power cluster + hang power clean + hang clean + TNG clean
    2.1 Do five full complexes at the same weight that you used in 1.1. Take a thirty seconds break between each complex.
    2.2 Find your daily max in the complex.
    Time dependant:
    2.3 Do ten unbroken rounds of the complex (1+1+1+1) at 85% for time.

WOD 2

In 25 mins complete:

  • 0-5 mins
    50/40 cal AB/row/ski RX+ 60/50
  • 5-10 mins
    30 Thrusters @ 60/40 RX+ 70/50
  • 10-15 mins
    800m run
  • 15-25 mins
    25 hang squat cleans @ 60/40 RX+ 70/50

    *Score= time for each section

 

 

 

 

 

 

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