Thursday 12th November 2015 – WOD & Barbell

11th November 2015

rope

WOD 1

MOTM: EMOM for 5 mins:

  • 5 low hang squat/power snatch

10 mins of rope climb tekkers or EMOM:

  • Odd mins 5 hang cleans with 3 second hold in recieve @ 40/30kg
  • Even mins 5 alt leg split jerk with 3 second hold in split @ 40/30kg

 

Barbell Club:Wk 5 Session 2

  • Box squat – 10,5,3,3,1,1,1
  • Mid hang power clean + push jerk – 4 x 3+2 @ load not important
  • Clean + Jerk – 1×5+1, 1×4+1, 1×3+1, 2×2+1, 2×2+1
  • Chin ups – 1x max set
  • Eccentric Chin Ups – 2 x max sets lowering for 3 seconds

WOD 2

15 min AMRAP of:

  • 1 rope climb
  • 5 push press @ 70/45 kg
  • 5 clean & jerks @ 70/45 kg

 

 

Go top