Saturday 3rd September WOD & Barbell

2nd September 2016

24

 

WOD 1

10 min AMRAP of:

  • 1 round of Cindy
  • 10 hang power cleans @ 20/15
  • 10 strict press @ 20/15
  • 2 rounds of Cindy
  • 10 mid thigh power cleans
  • 10 push press
  • 3 rounds of Cindy
  • 10 full power cleans
  • 10 push jerk

Barbell:

  • With a 16 min cap est a 1 RM Cluster
  • EMOM for 5 mins complete 3 Clusters @ 75%
  • EMOM for 4 mins complete a further 2 clusters @ 80%
  • EMOM for 3 mins complete a single cluster @ 85%
  • Est a 20 rep max back squat – rest strict 2 min and complete a 10 RM

 

 

WOD 2

In pairs complete ‘HORTON’:

9 rounds for time of:

  • 9 bar muscle ups/12 c2b/15 pull ups
  • 11 clean and jerks @ 60/42.5 RX+=70/47.5
  • 50 m partner carry/ medicine ball carry*25 min cap

 

 

 

 

 

 

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