Tuesday 26th April 2016 – WOD & BARBELL

25th April 2016

20140731-210836-76116001

WOD 1

In 15 mins: 

  • 1 rm squat clean

coaches warm up

 

Barbell: Week 3 session 1

  • Snatch: 5X1  75%, 78%, 81%, 84%, 87%
  • C pull + H clean: 5 x (2+1) 75%, 78%, 81%, 84%, 87%
  • Push Press: 3 x 5 2 x 81%, 84%
  • Tempo Back Squat: 3-1-1-2 5×5 2 x 81%, 2 x 84%, 87%
  • Back loaded BB lunge: 2x30m rig-wall-rig 55/35kg + 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

EMOM for 15 mins:

  • min 1: 6 squat cleans @70/45
  • min 2: 6 front squats @70/45
  • min 3: 6 push press @70/45
  • min 4: 6 back squats @70/45
  • min 5: 6 jerks @70/45

 

 

 

 

 

 

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