Tuesday 17th May 2016 – WOD & BARBELL

16th May 2016

70

WOD 1

MOTM: EMOM for 4 mins in pairs;

  • 1 min of max wall ball squat cleans

*focus on triple extension before drop

In pairs 2 rds of tabata (8 mins)

  • max pistols / scale
  • max handstand hold / scale

*swap partner each 20 secs

 

Barbell: Week 6 session 1

  • 3 Position Snatch (high, low, below knee): 5X1  75% 3x 78% &, 81%
  • Snatch balance + OH Squat: 5 x (2+1) work up to 1rm snatch weight, start heavy, small increases
  • SOTS Press: 3 x 3 work to a heavy 3
  • Back Squat: 8x3 3 x 87% 5 x 90%
  • Back loaded BB walking lunge: 2x30m rig-wall-rig 57.5/37.5kg + over the weeks (increase weight from last attempt)

*No fails on any movement, must make successful lift before moving on to next %, otherwise stay on same weight.

WOD 2

3 rounds for time:

  • 400m run
  • 10 pull ups
  • 20 push ups
  • 30 abmat sit ups
  • 40 air squats

*17 min time cap

 

 

 

 

 

 

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