Tuesday 19th April 2016 – WOD

18th April 2016

Wallballs

WOD 1

In 4 mins @ 20 / 15kg: 

  • Min 1 – 5 Deep OH squats
  • Min 2 – 5 OH Squat w/ 3 secs pause
  • Min 3 – 5 1&1/2 squats
  • Min 4- 5 Sots press

*aim is each week to either use a narrower grip or TINY bit heavier weight

In 8 mins:

  • Double unders tekkers

Barbell: Week 2 session 1

  • Snatch: 5X1 72%, 75%, 78%, 81%, 84%
  • C pull + H clean: 5 x (2+1) 75%, 78%, 81%, 84%, 84%
  • Push Press: 3 x 5 75%, 78%, 81%, 84%, 87%
  • Back Squat: 5×5 81%
  • Back loaded BB lunge: 2x30m rig-wall-rig 50/30kg + 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

In 17 mins:

50 down and ups (check in)

then in the remaining time an AMRAP of:

  • 100 double unders/single unders
  • 10 box over jumps @ 30/24
  • 30 wall balls @20/14

 

 

 

 

 

 

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