17th October 2018
WOD WOD, October 18, 2018
Barbell ballet
Warm-up
Metcon (Weight)
Complex
Every 4 Minutes x 5 sets
Buy in : 30 Dubz
then
9 x Deadlifts
6 x Hang Power Cleans
3 x Front Squats
*Add load to a max for this complex
*Athletes only have 90 seconds to complete each set
*Record heaviest load for complex
OPTION :
9 x Snatch Grip DL
6 x Hang Power Snatch
3 x Overhead Squat
Accessory
KB Reset – With buddy – should take about 10 minutes
30m SA Farmers carry per side – swap with buddy
30m SA Front rack carry per side – swap with buddy
30m SA Waiters walk carry per side – swap with buddy
Complete 2 full rounds each with buddy for quality using same bell for all
1) 40 second bike
2) 40 second dub practice
3) 40 second Alternating stationary lunge with reach
B) Glutes
C) Barbell tech