Thursday 25th August 2016 – WOD & Barbell

24th August 2016

franco

WOD 1

5 Min Incremental ladder of:

1 KB Deadlift
1 good morning
1 single arm bent over row (Each side)
1 single leg deadlift (Each side)
Rx=16/12

Review Deadlift

 

 

Additional Work

 

Rest 

Barbell Wk 8 Sess 2

  • Clean & Jerk 5 x 3 @ 78-81%
  • Squat Clean 5 x 2 @ 81%
  • Front Squat 5 x 3 @ 84-90%
  • Every 90 sec On 90 sec for 6 mins 1 Snatch Balance, 1 Overhead Squat, 1 Hang Snatch, 3 sec pause on each lift. Increment weight over sets
WOD 2

In 20 mins in pairs complete:

  • 5×3 Deadlifts
    *Build up to 80-85% of 1rm then start your sets

 

  • Finisher:
    100 kb swings for time
    everytime you break 3 burpees
    *5 mintime cap

 

 

 

 

 

 

 

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