Tuesday 23rd August 2016 – WOD & Barbelll

22nd August 2016

kettlebell

WOD 1

In 15mins complete:

  • Gymnastics complex #1
  • 10 sit up to pike
  • 10 sit up to pancake
  • 10 toe point to inverted pike
  • 10 rolling pistols (5 each side)
  • 1 min l sit hold
  • 1 min v-sits

In the remaining time build to OH squat weight.

 

Additional Work

Part 1:
30 mins before class complete:

3-3-2-2-1-1-1 reps of
Power Snatch
*Build to heavy single across the sets

Part 2:
15 mins after class
E2mo2m until failure
20 burpees
30 wall balls

*7 round cap no more

 

 

Barbell Wk 8 Sess 1

  • Snatch 5 x 2 @ 75, 81, 84 x 3% of Snatch RM
  • Snatch Balance w/ 3 sec Pause @ Bottom 5 x 3
  • Back Squat 5 x 3 87-90%
  • Every 90 sec On 90 sec for 6 mins 2 x Push Press + 1 Split Jerk. Increment weight over sets
WOD 2

For time complete:

  • 15 OH Squat check in @ 70/47.5 RX+=82.5/55
  • then 5 rounds of
    6 HSPU RX+= STRICT HSPU
    8 Kettle bell swings @24/20 RX+32/24
  • 15 Oh Squat check out @ @ 70/47.5 RX+=82.5/55*15 min cap

 

 

 

 

 

 

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