Thursday 15th October 2015 – WOD

14th October 2015

WOD 1

MOTH EMOM 5 mins:

  • Min 2 – 4  kip/butterfly
  • Min 1 – 3 – 5 60% max pull ups

EMOM 8 mins:

  • 1 Power Clean w/ 3 sec Pause In Rec @ 40 / 30kg
  • 5 Jerk Dips
  • 1 Split Jerk w/ 3 sec Pause In The Split @ 40 / 30kg

 

Barbell Club:Wk 1 Session 2

  • Back Squat – 3 x 3 @ 60% straight into 3 jump squats for max height
  • Rack Delivery – 4 x 5
  • Tall Jerk – 4 x 3
  • Mid Hang Clean, Push Jerk & Jerk – 3 x 3+1+1, 1 x 2+1+1, 1 x 1+1+1 – submaximal load
  • 2 x max sets push ups – lowering for 2 secs – 2 min rest

WOD 2

17 mins AMRAP:

  • 1 Rope Climb
  • 1 STOH Complex (1 Strict Press, 3 Push Press, 5 Split Jerk) @ 60 / 40kg
  • 31 Double Unders / Single Unders

 

 

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