Saturday 3rd October 2015 – WOD

2nd October 2015

 

DavidOsorioPuppyBarbell

WOD 1

Barbell Club Wk 5 Session 3

Weight Lifting:

  • Split Jerk – 3 x 2 @ 85% 2 x 1 @ 85 – 95%
  •  Snatch balance – build in 3 sets to within starting push press weight for exercise below
  •  Behind the neck push press & over head squat – 3+1 x 5
  •  Deadlift – build to a 3 RM with a 1 sec pause at the knee each rep, then -5 & -10% for 3

Back & Ab Work:

  • Weighted back extensions on GHD x 3 max effort sets
  •  Hollow rocks, accumulate 2 mins

WOD 2

 

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