WOD 1
MOTM: EMOM for 4 mins in pairs;
- 1 min of max wall ball squat cleans
*focus on triple extension before drop
In pairs 2 rds of tabata (8 mins)
- max pistols / scale
- max handstand hold / scale
*swap partner each 20 secs
Barbell: Week 6 session 1
- 3 Position Snatch (high, low, below knee): 5X1 75% 3x 78% &, 81%
- Snatch balance + OH Squat: 5 x (2+1) work up to 1rm snatch weight, start heavy, small increases
- SOTS Press: 3 x 3 work to a heavy 3
- Back Squat: 8x3 3 x 87% 5 x 90%
- Back loaded BB walking lunge: 2x30m rig-wall-rig 57.5/37.5kg + 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
3 rounds for time:
- 400m run
- 10 pull ups
- 20 push ups
- 30 abmat sit ups
- 40 air squats
*17 min time cap
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