Thursday 14th January 2016 – WOD & Barbell

13th January 2016

3-5-14

WOD 1

In pairs for 8 mins max reps:

  • Power cleans @ 60/40

EMOM: 3 star jumps (each)

*start with star jumps

*1 work/ 1 rest

*score = max reps

 

 

Barbell Week 4 Session 2:

  • Back squat 3×2 @ 90%
  • Clean + Jerk build to a 1 RM for the day: 5×1@90%, 5×2@80%, 5×3@70%
  • Over hand strict pull ups: 1 x max effort set, 2 x max effort set minute rest between sets and 3 second eccentric

 

WOD 2

In pairs with a 16 min rolling clock increment:

  • Air squats + 1
  • Pull ups + 1
  • Deadlift @70/50kg +1

*1 incremented round each

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