Tuesday 4th October 2016 – WOD & Barbell

3rd October 2016

7

Coach Katie in action at the European Inferno

WOD 1

EMOM for 10 mins:

1- single unders
2- moving deadbugs
3- kick backs
4 – OH squats with rope
5 – running on the spot

*max reps each minute

 

 

 

 

Additional Work

Rest 20 mins then complete:

4 rounds for time of:

1000m row
1:30 rest

*Try and keep the same pace throughout

 

 

 

Barbell 

  • Snatch pull from floor  5×5
  • Snatch pull with high shrug  5×5
  • Low hang snatch 5×5
  • In 20mins build to 3rm low hang snatch, reduce weight to 90% then 3 additional sets
WOD 2

For time complete:

  • Annie
    50-40-30-20-10
    Double Unders/Single Unders
    Sit ups
  • 3 min rest
  • 10-20-30-40-50
    wall ball
    run 200m

    *25 min cap

 

 

 

 

 

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