Thursday 11th February 2016 – WOD & Barbell

10th February 2016

Young woman stretching her back after a heavy kettlebell workout in a gym

WOD 1

MOTM: TTB – Core

EMOM for 5 mins:

  • Min 1-3-5:  30 sec max hollow hold/rocks
  • Mins 2 & 4: 12 supermans

10 mins of kettlebell tekkers

 

Barbell:

  • Tempo front squats 3 x 8: 4 up, 4 down @ 40% 1RM
  • Power snatch + 2 snatch: 1 @ 50%, 1 @ 55%, 3 @ 60%
  • Romanian deadlifts: 3 x 8 @ 50% clean 1RM
  • Ring Reverse Flyers 3 x 6

WOD 2

12 min amrap of:

21-18-15-12-9-6-3 reps of:

  • Kettlebell swings @ 24/20
  • Box  jumps @30/24

 

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