Thursday 4th August 2016 WOD & Barbell

3rd August 2016

27e2984fcf3b735b9cae72dbac41c4a2

 

WOD 1

In pairs 10 min AMRAP of:

  • 200M Run/row/ski
  • Crab walk with wall ball
  • 200M Run/row/ski
  • wall ball window wipers
  • 200M Run/row/ski
  • Wall ball clusters*one rows/ one completes movement switch once 200m has been complete

Additional Work

REST

 

 

 

 

Barbell Week 6 Session 2:

  • Hang Snatch 5 x 3 @ 75%
  • Squat Clean 5×3 @ 75% -add small kg increments each rep
  • Back Squat or Front Squat  10 mins to find 3RM
  • Back Squat or Front Squat 5×5 84%
  • Every 90 secs on the 90 secs for 7mins 30 secs 3x No Jerk Snatch Balance w/ 3 sec pause. Increment weight over attempts if desired
WOD 2

Open workout 14.3:

(20 mins/ 2 heats Partner can help change weight)

In 8 mins for max reps:

  • 10 Deadlifts @ 60/40
  • 15 box jumps @ 24/20
  • 15 Deadlifts @80/60
  • 15 box jumps @ 24/20
  • 20 Deadlifts @ 100/70
  • 15 box jumps @ 24/20
  • 25 Deadlifts @ 125/82.5
  • 15 box jumps @ 24/20
  • 10 deadlifts @ 142.5/92.5
  • 15 box jumps @ 24/20
  • 35 Deadlifts @165/100
  • 15 box jumps @ 24/20                          *first 3-4 rounds want to be unbroken deadlift weight

 

 

 

 

 

 

 

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