Saturday 26th September 2015 – WOD

27th September 2015

 

barbell-club-symbol

WOD 1

 

Barbell Club Wk 4 Session 3

Weight Lifting:

  • Split Jerk – 6 x 1 @ 75-70%
  •  Snatch balance – build to within starting push press weight for exercise below
  •  Over head carry – rig to end wall max weight in 4 sets
  •  Deadlift – build to a 3 RM with a 1 sec pause at the knee each rep

Back & Ab Work:

  • Good mornings – 8-12 reps 2 3 sets, lower for 2 secs and stand up quickly
  •  GHD hold – accumulate 2 mins hold max weighted 10kg

WOD 2

 

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