Thursday 30th March – WOD & Barbell

29th March 2017

WUWOD

3 rounds of:

100m run
8 Turkish get ups *light KB
8 kb sit ups
8 kb bridge

 

WOD 1

In 20 mins complete:

5×3 Box back squat

*Build to heavy 3 and complete all sets at that weight

*try to use a box that lets you break parallel
*1 sec pause sat on box

 

Additional Work

Rest!

 

Barbell

Clean primer

A. Power Clean triple
(Triple) increase by 2.5kg or 5%

B. Snatch complex
Snatch complex & Back squat (increase by 2.5kg or 5%)

(PS,BTN, PP,OHS,S bal)

6 x 1

C. Back Squat 5 x 3

D. Accessory work;

a. AMRAP 8 (looking for improvement by at least one rep!)

i. 10 x Reverse hypers

ii. 10 x Hanging leg raises

WOD 2

3 rounds for time of:

7 squat clean and jerks @ 60/40 RX+ 70/45
14 kB swings @ 32/24
21 Dumbbell slams @ 15/10

*Clean and jerk weight should be 5-7 reps unbroken on first set
*12 min cap

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