Tuesday 12th July 2016 – WOD & Barbell

11th July 2016

thruster

WOD 1

Lactic Power Test: 

In 15 mins:

  • row 3 x 40sec on 80 sec off

3 min changeover

  • thruster @40/30 3 x 40sec on 80 sec off

score = row for distance / max thrusters

 

Barbell Week 3 Session 1:

  • Snatch with 3 sec pause just above the knee 5 x 2 start at 72%
  • Clean position sumo grip 1st pull to knees and hold 3 sec then return to the floor 5 x 3
  • Back Squat 7 x 5 75%
  • SOTS Press 3 x 3

WOD 2

Power Endurance test 14.4:       15 min AMRAP:

  • 60 cal row
  • 50 TTB
  • 40 WB
  • 30 Cleans 60/42.5
  • 20 MU/C2B/PU

 

 

 

 

 

 

 

 

 

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