Tuesday 12th July 2016 – WOD & Barbell

WOD 1

Lactic Power Test: 

In 15 mins:

• row 3 x 40sec on 80 sec off

3 min changeover

• thruster @40/30 3 x 40sec on 80 sec off

score = row for distance / max thrusters

Barbell Week 3 Session 1:

• Snatch with 3 sec pause just above the knee 5 x 2 start at 72%
• Clean position sumo grip 1st pull to knees and hold 3 sec then return to the floor 5 x 3
• Back Squat 7 x 5 75%
• SOTS Press 3 x 3

WOD 2

Power Endurance test 14.4:       15 min AMRAP:

• 60 cal row
• 50 TTB
• 40 WB
• 30 Cleans 60/42.5
• 20 MU/C2B/PU