Tuesday 20th September 2016 – WOD & Barbell

19th September 2016

motivational

WOD 1

Coaches warm up

In 10 mins build to a heavy complex of:

  • 3 front squats
  • 2 push press
  • 1 thruster

    *can work in pairs
    *Aim for this weight to be close to your wod thurster weight

 

 

 

Additional Work

10 mins after the wod:

1 mile weighted vest run

 

Barbell 

  • Hang muscle snatch  5×5
  • Muscle snatch from floor  5×5
  • OHS 5×5
  • Behind neck press with snatch balance 5x(1+1)
  • In 20mins build to 5rm hang squat snatch
WOD 2

5 rounds of:

  • 200m run
  • 3 thrusters @ 75/52.5 RX+ 92.5/62.5
  • Max set Muscle ups/ c2b / pull ups

    *score= time – muscle up reps
    *15 min cap
    *go hard on the run

 

 

 

 

 

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