Thursday 28th April 2016 – WOD & BARBELL

27th April 2016

burpees

WOD 1

In pairs 6 min EMOM: 

  • Max Overhead Rig Squats

8 min AMRAP of:

1 round of Cindy;

  • 5 pull ups
  • 10 push ups
  • 15 air squats

20 double unders

 

 

 

 

Barbell – Week 3, Session 2

  •  Snatch pull + high snatch: 5 x (2+1)  75%, 78%, 81%, 84%, 87%
  • Clean & jerk:  5 x 1  2 x 75%, 75%, 78%, 81%, 84%,
  • Tempo Front squat: 3-1-1-2   5 x 5  2 x 81% 2 x 84%, 87%
  • Tempo Strict press: 3-0-1-1   5 x 5 84%
  • Bulgarian split squat: 2 x 6 -8 each leg 60/70% of bodyweight

*no fails, must make successful lift before moving onto next % otherwise stay on same weight

WOD 2

In 15 mins EMOM an incremental ladder of:

  • 1 bar over burpee + 1
  • 1 squat clean thruster @42.5/30 +1

*min 1 -5 1 min rounds

*min 5-15 2 min rounds

*score = rounds completed

*if you cant increment stick to last number you can achieve in the time

 

 

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