Tuesday 5th April 2016 – WOD & Barbell

4th April 2016

wodDo you remember that time Daine went to NY to do a WOD?

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

EMOM 8 mins:

  • 1 Clean High Pull From Low Hang
  • 1 High Hang Power Clean
  • 1 Low Hand Power Clean
  • 1 Squat Clean

*focus on pull and keeping the bar close to the body 

*build weight over 8 mins 

*focus on technique, you can only increment weight if the movements are faultless

 

Barbell: Week 8 Sess 1

  • 1 RM Back Squat
  • Snatch 65% x 2, 75% x 2, 80% x 2, 85% x 2 (2 sets)
  • Press 5 x 3 – 10% of previous 3RM
  • Kettle bell step up 3 x 8 per leg

WOD 2

7 rounds for time:

  • 10 Knees To Elbow
  • 1 Clean Complex @ 80/50kg (1 power clean, 2 alt leg jerk, 1 front squat, 2 alt leg back lunge)

* 15 min cap

*weight needs to be heavy

 

 

 

 

 

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