Thursday 9th March 2017 – WOD & Barbell

8th March 2017

 

WUWOD

To be completed prior to the class.

100m run

10 long lunges

10 down and ups

100m run

10 caterpillar walkout

100m run

 

WOD 1

In 20 mins build to a heavy power clean:

3-2-2-1-1-1

 
Additional Work

Rest

 

Barbell

A. Clean Primer

Use same weight as last week – on squats add 2.5kg or 5%
B. Clean & Jerk (3+1)  5×2
C. Power Snatch 5×2
D. Back Squat 3×5

E. Accessory Work
a. EMOM 12
Odd – Strict Pull Ups (min.6)
Even – Russian Twist 45s max effort

WOD 2

3 Rounds for max reps:

2 mins max cal  row/ski/ab

2 mins max DB STOH @20/10

2 mins max shuttle runs

2 mins max ab mat sit ups

 

*16 minutes
*score = max reps

 

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