Tuesday 28th March 2016 – WOD

28th March 2016

KB

WOD 1

In 4 mins @ 20 / 15kg: 

  • Min 1 – 5 Deep OH squats
  • Min 2 – 5 OH Squat w/ 3 secs pause
  • Min 3 – 5 1&1/2 squats
  • Min 4- 5 Sots press

Coaches warm up

 

 

 

 

 

 

Barbell: Week 7 session 1

  • Back squat – 3RM then -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% of previous weeks 5RM
  • Kettle bell step ups 3×8 per leg

WOD 2

E3MO3M for 21 mins complete:

  • 10 Burpees
  • 10 Front Squats @ 40/30
  • 10 Box over jumps @ 24 / 20″
  • 10 Hang Power cleans @ 40 / 30kg
  • 10 Pull ups

*Once you do not complete a full round in the 3 mins your WOD is over

* To scale reduce reps by 1s in order to make at least 4 rounds

*If you complete a round just inside the 3 mins you must hit the next round, you cannot bow out

 

 

 

 

 

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