Thursday 7th April 2016 – WOD & Barbell

6th April 2016

AMRAP

WOD 1

In pairs for emom for 6 mins max overhead rig squats:

Coaches warm up/ game

 

Barbell – Week 8, Session II

  1. Est a 1RM front squat
  2. At 20% of 1. 1×3
  3. Clean and Jerk @ 65% x 2 reps, 80% x 2 reps, 85% x 2 sets of 1 rep
  4. Est a heavy 3 reps of Clean grip deadlift
  5. Ring rows to hips 3 x max sets – scale to make 6-10 rep range

 

WOD 2

In pairs a 25 min AMRAP of:

  • 8 Handstand Push ups (each)
  • 8 Burpee box jumps (each)
  • 8 Ab-Mat sits (each)

 

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