Tuesday 24th May 2016 – WOD & Barbell

23rd May 2016

ttb

WOD 1

MOTM: EMOM for 4 mins in pairs;

  • 1 min of max wall ball squat cleans

*focus on triple extension before drop

EMOM for 8 mins complete the complex @30/25 of:

  • 1 deadlift
  • 1 hang power snatch
  • 1 OH squat
  • 1 snatch drop
  • 1 hang squat snatch

 

Barbell: Week 7 session 1

  • 3 Position Snatch (high, low, below knee): 5X1  75% 3x 78% &, 81%
  • Snatch balance + OH Squat: 5 x (2+1) work up to 1rm snatch weight, start heavy, small increases
  • SOTS Press: 3 x 3 work to a heavy 3
  • Back Squat: 8x3 3 x 87% 5 x 90%
  • Back loaded BB walking lunge: 2x30m rig-wall-rig 57.5/37.5kg + 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

16 min incremental ladder of:

  • 5 power snatch @35/25 +1
  • 5 thrusters @ 35/25 +1
  • 5 TTB + 1
  • 5 box jumps @30/24 +1

 

 

 

 

 

 

 

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