Thursday 10th September 2015 – WOD

9th September 2015

ss Hmmm!

WOD 1

Clean Tekkers

EMOM for 5 mins:

  • 5 Tall jerks to push jerk stance

1 round of tabatta;

  • Hang power snatch @ 40 / 30kg – Tekkers weight only 

 

Barbell Club Wk 2 Session 2

Weight Lifting:

  • Back Squat 3 x 5 build to heavy then -10% max effort then -5% max effort
  •  Clean & Jerk 5 x 3 @80%
  •  Clean Pull – pull as normal 3 second lower to the knee control to floor 5 x 3 build to heaviest set

Back & Ab Work:

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

WOD 2

EMOM for 20 mins:

  • 15 Kettle bell swings @ 32 / 24kg
  • 15 Box Over Jumps @ 24 / 20″
  • 10 SDLHP @ 60 / 40kg
  • 15 Bar push ups

*Alt movements each min

* Scale to ensure 15 secs rest in early rounds

 

Go top