Tuesday 22nd March 2016 – WOD & Barbell

21st March 2016

in-the-face

WOD 1

MOTM: 5 mins du scale practice

Coaches warm up

In 8 mins:

  • Wallball Tekkers

 

Barbell: Week 6 Session 1 

  • Back Squat 3RM – then less 5% and 10% for 3
  • Snatch 65%x2, 75%x2, 80%x2, 85%x1, 88%x1 x 2 sets, 90% x 1 and work up if no misses, allowed 1 miss
  • Press 5 x 3 – 10% 0f previous 5RM
  • Kettle bell step ups 3 x 8 per leg

WOD 2

15 min AMRAP:

  • 50 Double Unders / Single Unders
  • 15 Toes To Bar
  • 20 Unbroken Wallball
  • 3 MU / 6 CTB / 9 Pull Up

 

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