Thursday 14th July 2016 WOD & Barbell

13th July 2016

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WOD 1

2 rds of tabata: 

  • pull ups
  • push ups
  • air squats

 

 

Barbell Week 3 Session 2:

  • Dip Snatch Power + Dip Snatch full with 3 sec pause just above the knee and complete lift to hips 5 x (1 +1)  start at 70 -75%
  • Back Squat 9 x 4 80%
  • Push Press  + Split Jerk 5 x (1+2) 75% +
  • Every 90 secs on 90 secs for 7 mins 30secs (5 sets): clean complex = 2 power clean (low finish) 2 full clean

WOD 2

Absolute Strength test:      

In pairs in 30 mins find 1 RM of:

  • Squat
  • Press
  • Deadlift

*warm into each lift then you are only allowed 3 attempts to find your max lift

*score = sum of best lift from each

 

 

 

 

 

 

 

 

 

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