Tuesday 1st March 2016 – WOD

29th February 2016

MOTM: Double Unders

  • 5 mins double under practice

Mobility/Warm Up:

3 rounds:

  • 5 Jerk Dips @ 20/15kg
  • 5 Tall Jerk To Push Jerk Stance @ 20/15kg
  • 5 Split Jerk Balance @20/15kg

 

Barbell Club: Wk 3 Sess 1

  • Back Squat – 5RM then -5% and -10% for 5
  • Hang Snatch from above the knee 3RM then -5% and -10% for 3 reps
  • Press 5 x 5 -10% of previous weeks RM
  • Straight leg reverse leg lift – 4 x max sets

In 15 mins complete:

  • 200 Double Unders (check in)
  • incremental ladder
  • 5 Double Unders + 5
  • 2 Bar Push Up + 2
  • 2 STOH + 2 @ 75/50kg

 

 

 

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