Thursday 24th March 2016 – WOD & Barbell

23rd March 2016

HeroCollinThomas_th

Collin Trent Thomas

WOD 1

motm: 5 mins du scale practice

Coaches warm up/ push press and sdhp tekkers

 

 

 

 

Barbell: Week 6 Session 2 

  • Front squat pause 1 sec in bottom – 3RM then – 5% and -10% for 5
  • Clean and jerk 65%x2, 75%x2, 80%x2, 85%x1, 88%x1 x 2 sets, 90% x 1 and work up if no misses. No misses allowed
  • Clean deadlift build to a heavy 3
  • Ring row to hip – 3 x max sets

WOD 2

In pairs complete ‘Collin’:

6 rounds of:

  • 400m run with sandbag (together)
  • 12 push press @ 50/35
  • 12 box jumps at 24/20
  • 12 sdhp @50/35

*22 min cap

 

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