Tuesday 14th February – WOD & Barbell

13th February 2017

 

WUWOD

To be performed before the class
5 Minute AMRAP
PVC Complex

5 Good Mornings
5 Back Squats
5 Deadlifts
5 Bent over Rows
5 Dislocates

WOD 1

In 20 mins complete

5 x 3 Floor Press

* Build to a heavy triple and hold across the sets
*Lift heavier than on 3/1/17

Additional Work

20 Minutes after the Class

9 Rounds:
Row 1:40
Rest 20 Sec

aim for 450m Male, 400m Female.

 

Barbell

1. TnG Snatch
1.1 In 15 Minutes
Find daily max in Triples
1.2 In 10 Minutes
Do additional 20 reps at weight of heaviest triple.
Do one rep at a time, pause 3 sec in bottom & top position.

2. Back Squat
In 20 Minutes
Find daily max in Singles.

WOD 2

5 Rounds (Not for time)

6 Bent over Row
30 sec Rest
5-10 Strict Ring Dips
3 min Rest

*Weight should be heavy unbroken 6 BOR, while technique and form is maintained.

*Score = Weight/Dips

 

 

 

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