Monday 26th September 2016 – WOD

26th September 2016

games2012_women_hspu

WOD 1

8 min AMRAP:

  • 5 Burpee Pull Up
  • Rig Hang

*partner 1 performs 5 burped pull up whilst partner 2 hangs from the rig

*switch every 5 reps 

*if partner drop from the rig, both stop then restart once the hang is once again engaged

Build to Hang Power Clean weight

 

 

Additional Work

Part 1

To be done 30 mins before the class:

  • 6 x 2 Back Squat
  • 6 x 2 Strict Press

*build to a heavy double across 6 sets

Part 2

10 mins after the class:

  • For Time
  • 75 GHDs

*try for as many reps unbroken as possible 

WOD 2

15 min EMOM:

  • Min 1 – 10 Strict HSPU (RX+ deficit 20kg)
  • Min 2 – 10 Strict Pull Up (RX+ 12)
  • Min 3 – 14 Hang Power Clean @ 50/35kg (RX+ 60/40kg)

*scale the reps scheme by 2 only 

*if you can’t achieve the reduced reps, scale the movement 

*scale for strict hspu becomes kipping or box

*scale for strict pull ups – add bands

*hpc should be unbroken

 

 

 

 

 

 

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