Thursday 17th September 2015 – WOD

16th September 2015

 

WOD 1

EMOM for 5 mins:

  • 5 Tall Jerks to push jerk rcv @ 20 / 15

In pairs 1 rounds of Tabata:

  • Syncro hang snatch @ 40 / 30kg
  • Syncro air lunges
  • Syncro hang clean @ 40 / 30kg
  • Syncro Air squats

 

 

 

 

 

Barbell Club Wk 3 Session 2

Weight Lifting:

  • Back Squat 3 x 5 – aim for 2.5kg heavier than last week. Then -10kg max effort, & -5kg max effort
  • Clean & Jerk 6 x 3 @ 80%
  • Barbell single leg deadlifts 3 x 8 on each leg

Back Work:

  • Pendley rows – under hand in no more than 5 sets build to an 8 rep max for the day
    This is a strict movement no kip in the upper body, if hamstring mobility doesn’t permit then normal  bent over rows under hand

WOD 2

In Pairs work through a snatch / & clean ladder for as many reps as possible:

  •  Min 1-3 Snatch 25 / 35kg
  • Min 4 rest
  • Min 5-7 Clean & jerk 35 / 55kg
  • Min 8 rest
  • Min 9-11 Snatch 35 / 55kg
  • Min 12 rest
  • Min 13-16 Clean & jerk 55 / 70kg

*Only 1 bar for same sex pairs

*5 reps maximum allowed in one attempt – You may choose less or lower as you go heavier, one one lowers partner follows

* 50/50 work

*Max reps total

 

 

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