Tuesday 13th September 2016 – WOD & Barbell

12th September 2016

euan the lovely Euan Donnelly has also been with us 5 months this week!

WOD 1

5 min AMRAP of:

  • 400m run in the remaining time amrap:
  • 1 length butt kicks
  • 1 length high knees
  • 1 length zombie walk

In 10 mins: Snatch tekkers 

 

 

Additional Work

15 mins after the wod complete:

4 rounds for time of:
1 mile assualt bike
90 sec rest

*Goal is to keep a consistent pace across the 4 rounds, each interval should be +5/-5 of each other

 

Barbell 

  • Snatch pull from high hang 5×5
  • Snatch pull with shrug 5×5
  • Low hang muscle snatch 5×5
  • Behind neck press with snatch balance 5x(1+1)
  • In 20mins build to a max power snatch x5 or hang squat snatch x3
WOD 2

3 rounds of:

  • 2 min Row/Ski for cals
  • 2 min Squat Snatch @ 60/40 RX+ 70/47.5
  • 2 min Shuttle run*18 min timecap
    *Score= max reps

 

 

 

 

 

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