Tuesday 18th April – WOD & Barbell

17th April 2017

 

WU WOD 

2 rounds of:
100 m run
10 wall ball squats
100m run
10 side lunges each side
100m run
10 oh squats with PVC

WOD 1

EMOM FOR 15 MINS

1 Squat snatch
*Build weight every minute through the 15 reps

 

Barbell

Snatch Primer

A. Snatch
5×3
Same weight as last week.

B. Power Clean & Power Jerk (1+1)
5×3
Drop & reset.
Same weight as last week.

C. Front Squat
6×1
Increase weight bu 2.5kg/5%

D. Acc. Work
3 x max STRICT Pull Ups (2 Minutes Rest)
30 weighted Ab Mat sit ups
30 Back Extensions

 

WOD 2
12 min amrap of:

800m run (Check in)

in the remaining time amrap:
8 OH squats @ 60/40 RX+70/45
16 wall balls @ 20/14

*Pick a weight for the oh squat that is unbroken or 1 break max
*Aim to go unbroken on the wall balls

 

 

 

 

 

 

Go top