WOD

Friday Weightlifting WOD Cardiff

By February 21, 2020 No Comments

A1. Trap Bar or Clean DL @ 21X1; 3 x 3-5 reps; Rest 60 sec

*Hang Power Snatch; 3 x 3 Reps (moderate w/ speed focus); Rest 60 sec

**Power Snatch; 3 x 1.1.1 Reps (75-85% 1RM); Rest 60 sec

A2. Standing Broad Jump; 3 x 3-4 Explosive Reps; Rest 90 sec

*/**Tall Box Jump; 3 x 1.1.1; Rest 90 sec

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3-4 Sets:

400m Run/Row/Ski or .6 Mile Bike

*Rest 30 sec

15 Russian KBS / *9 Hang Power Snatches (75-95/55-65) / **9 TnG Power Snatches (95-115/65-85)

*Rest 30 sec

100m Sandbag Carry (Tough – Over Shoulder)

*Rest 90 sec

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