Thursday 21st April 2016 – WOD & BARBELL

20th April 2016

pairs

WOD 1

In pairs 6 min EMOM: 

  • Max Overhead Rig Squats

Coaches warm up/ game

Build to weight for the WOD

 

 

 

Barbell – Week 2, 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 for time complete:

30-20-10 reps of:

  • b/w back squats
  • b/w jerks
  • b/w floor press

Begin each round with a 400m run (together)

23 min timecap

*break how you like as long as reps are equal

 

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