Thursday 18th August 2016 – WOD

17th August 2016

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WOD 1

10 Mins AMRAP Gymnastic Complex #2:

  • 5 Candle Stick Roll To Handstand On Wall
  • 5 Strict Pull Ups + 5 Sec Hold / Jumping Negatives
  • 5 Wall Climbs + 5 Sec Hold
  • 5 Chest To Bar Strict Pull Up / Banded

*you go, I go

Additional Work

Rest – Always take the rest people 

Barbell Wk 7 Sess 2

  • Clean & Jerk 5 x 3 @ 78-81%
  • Squat Clean 5 x 2 @ 81%
  • Front Squat 5 x 3 @ 84-90%
  • Every 90 sec On 90 sec for 6 mins 1 Snatch Balance, 1 Overhead Squat, 1 Hang Snatch, 3 sec pause on each lift. Increment weight over sets
WOD 2

20 Min AMRAP:

  • 15 Push Up
  • 10 Down & Ups
  • 6 Pistols / 12 Air Squat

 

 

 

 

 

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