Thursday 17th December 2015 – WOD & Barbell

16th December 2015

 

kinopoisk.ru

WOD 1

MOTM: EMOM for 5 mins:

  • 5 /3/ 1 strict handstand push up/ scale

EMOM for 10 mins:

odd mins:

  • 4 high pull-3 muscle sn/ 2 power snatch, 1 o/h squats with 3 second pause pause in btm @20/15

even mins:

  • 4 high pull, 3 muscle clean, 2 power cleans, 1 front squat with 3 second pause in the bottom @20/15

*All from the low hang

 

Barbell Club: week 2 session 2 

  • Back squat 5×2 @ 70%
  • Clean & Jerk build to a 1RM for the day
  • 5×1 @ 90%
  • 5×2 @80%
  • 5×3 @ 70%

WOD 2

In 15 mins in pairs complete:

  • 5 mins of hang snatch @ 50/35
  • 4 mins of o/h squats @ 50/35
  • 3 mins of STOH @ 50/35
  • 2 mins of hang power cleans @ 50/35
  • 1 min of front squats @ 50/35

*score = max reps

*1 work/1 rest

*reps don’t have to be equal

*every time the bar touches the floor: 3 burpee high jumps

 

 

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