WOD: 20/10/2016

  

WARM UP:

@ 0:00

400m row / 1k airdyne

Dynamic stretching and warm up

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

POWERLIFTING WOD:

@ 20:00

Emom for 14mins

Odd min: 2 power snatch @ 60% x 2, 70% x 3, 75% x 2

Even min: 1 power snatch + behind the neck jerk @ same wt as above 

WOD:

@ 20:00

Every 90secs for 15mins

Odd intervals: 5 power snatches @ increasing wt

. Do a constant wt for 2 sets and if the trainers say yes to increase then you may increase for the next three sets, keep the wt constant for last three sets 

Even intervals: 3 snatch pulls + 3 snatch high pulls (from hang position) @ same wt as above 

. This workout is for those who have done snatch before. For the others the trainers will take you through the movement seperately. 

AFTERWOD: 

@ 45:00

Option 1

15mins amrap

21 db / kb  front rack Box step ups @ 15kg/10kg (each hand, total 21)

15 Chest 2 bar pull ups

9 Wall ball shots @ 20/14

Option 2

15mins amrap

21 db / kb front rack Box step ups @ 15kg/10kg (each hand, total 21)

15 Med ball cleans @ 20/14

9 Sit ups

3 Db snatches alternating arms (each hand) @ 20kg/12.5kg

TRAVEL WOD: 

3  rounds

50 squats

50 push ups

50 sit ups 

October 19, 2016 | Categories: Uncategorized | Leave a comment