Tuesday 28th February – WOD & Barbell

27th February 2017

 

17.1   DONE!

 

WOD 1

In 5 Minutes for as long as possible:
Every 30 sec 1 shuttle run.
*+1 every 30 sec

Then in 10 Minutes:
Burgener Warm up @20/15

Dip Drive
Shrug
High Pull
Muscle Snatch
Snatch Drop
Pressing + Snatch Balance
Power Snatch

Additional Work

45 Minutes Before class:
20 Minute EMOM
Even: 2 Back Squats (HEAVY)
Odd: 10 GHD Sit Ups

Barbell

Start of the new cycle! All Lifts are by feel – NO misses.

A).  Snatch Primer

Build to heavy double & hold.
B).  Snatch   5×2
C). Power Clean + Power Jerk  5×2  (1+1. PC, PJ, PC, PJ)
D). Front Squat 5 x 3 (Comfortable Triple – the weight will increment throughout the weeks)

E). Accessory Work;
a. 3 x MAX reps Strict Pull Ups (2 minutes rest)
Accumulate:
b. 30 weighted Ab Mat Sit Ups
c. 30 Back Extensions (on GHD or Supermans with 2sec hold, can be broken into sets if needed)

WOD 2

 

For Time Complete:

800m run
50 KB Swings @24/16

2 Min Rest

2 rounds of:
400m run
25 Bar over Burpees

2 Min Rest

3 rounds of:
200m run
15 Power Snatch @42.5/30

*20 min cap

 

 

Go top