Thursday 11th August 2016 – WOD

10th August 2016

CTB-1024x662

WOD 1

10 Mins AMRAP:

  • 5 Candle Stick Roll To Handstand On Wall w/ 5 Sec Pause
  • 5 Strict Pull Ups + 5 Sec Hold / Jumping Negatives
  • 5 Wall Climbs + 5 Sec Hold
  • 5 Chest To Bar Strict Pull Up + 5 Secs Hold / Banded
  • Into 3 Min EMOM
  • 30 Sec Glute Bridge

Additional Work

Rest

 

Barbell Wk 7 Sess 2

  • Clean & Jerk 5 x 3 @ 78-81%
  • Squat Clean 5 x 2 @ 81%
  • Front Squat 5 x 3 @ 84-90%
  • Every 90 sec On 90 sec for 6 mins 1 Snatch Balance, 1 Overhead Squat, 1 Hang Snatch, 3 sec pause on each lift. Increment weight over sets
WOD 2

EMOM 16 Mins:

  • Min 1 – Russian KB Swing @ 32/24kg
  • Min 2 – O/H Plate Hold @ 20/10kg RX+ 25/15kg
  • Min 3 – Single Arm KB Snatch @ 32/24kg
  • Min 4 – Rest

 

 

 

 

 

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