Saturday 24th September 2016 – WOD & Barbell

23rd September 2016

motivation6

 

 

WOD 1

In 8 mins an amrap of:

Gymnastics course:

  • forward rolls to the rig
  • monkey bar across rig
  • 10 sec handstand hold against wall
  • cartwheel to kettle bells
  • 5 sprawlers
    *repeat

 

 

 

 

Additional Work:

 

10 mins after the wod: EMOM for 10 mins;

min 1- 25 wall balls
min 2- 50 double unders

 

Barbell:

  • OHS with 3 sec pause 5×5
  • OHS position 1 and 1/2 squat 5×5
  • Push jerk 5×5
  • Split jerk 5×5
  • In 20 mins build to a 3rm jerk and then 3 additional sets of triples at 90%
WOD 2

HERO WOD Saturday! ‘Zimmerman’:

25 min AMRAP of:

  • 11 chest to bar pull ups
  • 2 deadlifts @ 145/102.5
  • 10 handstand push ups

 

 

 

 

 

 

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